Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 31, 2009:

	activity	#	time	miles		km		+m
	Walking	6	3:00:00	11.5	(15:39)	18.51	(9:44)
	Running	4	2:05:33	14.25	(8:49)	22.94	(5:28)	225
	Strength	2	1:24:00	7.5		12.07
	Orienteering	1	1:06:44	4.82	(13:51)	7.75	(8:37)	138	12 /	15c	80%
	Track	1	12:00	1.94	(6:11)	3.13	(3:50)
	Total	7	7:48:17	40.01		64.39		363	12 /	15c	80%
averages - sleep:8 weight:63.8kg

1:27

0:00

» now

Saturday Oct 31, 2009 #

Event: NEOC Hale Reservation

Orienteering race (Hale reservation NEOC) 1:06:44 *** 7.75 km (8:37 / km) +138m 7:54 / km
spiked:12/15c

Red course at Hale (Powissett Peak) set by Jeff S- nice course with route choices around the ponds/swamps and large tracts of green-woods fairly open but lots of brambles. Straight line distance was 5.9k- actual longer to take advantage of trails around the nasty areas (will log as actual distance run). Reasonable run with about 3 mins in errors on 3 legs partly due to vagaries of map- rock/cliffs etc variably mapped (I swear the sirens on the rocks were calling me)- was able to minimize damage by slowing up and focusing on contours. Anyhow tough/physical course with good variety between long legs and short with changes in direction. Nice to see lots of familiar faces. Thanks Jeff.

Red - Splits

Friday Oct 30, 2009 #

Running (easy trail) 21:01 [3] 4.0 km (5:15 / km)

In CP on firmish trails, pleasant conditions to stretch out the legs

Walking 45:00 [2] 2.5 mi (18:00 / mi)

Thursday Oct 29, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track intervals (treadmill) 12:00 3.13 km (3:50 / km)

6x2min at 5k pace or faster (average was approx 6:15) with rest 1:30-2 between.

Strength (strength) 30:00 [3]

Legs (squats) back and core

Wednesday Oct 28, 2009 #

Walking 30:00 [2] 2.0 mi (15:00 / mi)
(rest day)

Very wet, no time for anything else given earnings call today and feeling mild symptoms from flu shot, so will log as rest day

Tuesday Oct 27, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

C • Next up 2

Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)

Running (treadmill) 27:39 5.0 km (5:32 / km) +175m 4:42 / km

Uphill running with average grade 3.5%

Note
slept:8.0 weight:63.3kg

Logging warm up reminds me to note a very good article on Warming up - routines proportional to distance/intensity to be raced- in he November issue of RW (page 23)

Monday Oct 26, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength and core) 30:00 [3]

Upper body and core- back into it!

Strength (spin (random)) 24:00 [3] 7.5 mi (3:12 / mi)

variety of load was good

Sunday Oct 25, 2009 #

Running (trail) 35:53 [3] 7.5 km (4:47 / km) +50m 4:38 / km
slept:8.0 weight:64.4kg

Fall colors, very wet trails but nice conditions- Tophet swamp loop at relaxed pace- moving well.

Walking 45:00 [2] 2.5 mi (18:00 / mi)

Pleasant walk thru neighborhood and Carlisle pines

« Earlier | Later »