Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 8, 2009:

	activity	#	time	miles		km		+m
	Walking	6	2:02:00	8.0	(15:15)	12.87	(9:29)
	Orienteering	2	1:57:29	6.93	(16:57)	11.15	(10:32)	345	35 /	44c	79%
	Strength	2	1:50:00	15.57		25.05
	Running	4	1:35:05	9.54	(9:58)	15.35	(6:12)	145
	Total	7	7:24:34	40.03		64.43		490	35 /	44c	79%
averages - weight:63kg

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Sunday Nov 8, 2009 #

Running warm up/down (stretching) 10:00 [2] 1.0 km (10:00 / km)

Orienteering race 1:01:27 *** 6.2 km (9:55 / km) +180m 8:39 / km
spiked:19/23c

Beautiful day- temps in 60s and another great course put on by CSU (thanks Lori and Ian) with epunching. Having a good map also helps. Decent run with only one moderate ding (route execution 6-7) and some minor wobbles- total around 3 mins- so not bad for me execution wise (tired but running well).

Walking 35:00 [2] 1.75 mi (20:00 / mi)

Red - Splits

Saturday Nov 7, 2009 #

Event: CSU Orienteering Weekend

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Orienteering race 56:02 **** 4.95 km (11:19 / km) +165m 9:42 / km
spiked:16/21c

Very nice middle /technical course set by Ross. Out of the gate botched the first 2 controls- didn't augur well for a great run but managed to rein back in and largely had a decent run from there. Had trouble reading the light brown contours on the printed map ( had this problem before with GB map - and also map scale slightly off from 1:10000 by about 4%). Map generally OK for rock detail however some vagaries exist. Managed to loose a x-talon 212 in a shoe sucking linear swamp- recovered thanks to air bubbles but squelchy.
Nice day out and my thanks to Ross, Ian and CSU crew for setting/organizing.

C • Speedy 2

Middle - Splits

Friday Nov 6, 2009 #

Walking 16:00 [2] 1.0 mi (16:00 / mi)
(rest day)

Thursday Nov 5, 2009 #

Walking (mental break) 21:00 [2] 1.5 mi (14:00 / mi)
weight:63kg

Running (Eine kleine vartlek) 35:02 4.0 mi (8:46 / mi)

Including warm up /down, 8x30sec (30sec recovery), 4x1min (1min) and 2x2min (1min) at PE between 3 and 5k pace for work intervals. Noticeably cooler now.

Wednesday Nov 4, 2009 #

Walking warm up/down 18:00 [2] 1.5 mi (12:00 / mi)

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

legs and core- 3 setsx12 of each

Strength (spin hill interval) 30:00 9.6 mi (3:07 / mi)

1 min hill, 1 min rest, escalating level

Tuesday Nov 3, 2009 #

Walking warm up/down 12:00 [2] 0.75 mi (16:00 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Running (Uphill) 25:03 4.5 km (5:34 / km) +145m 4:48 / km

On treadmill with HR monitor as feeling a bit tired today (kept below threshold <85%max and average = 80%). Uphill protocol with average incline 3.2%.

Monday Nov 2, 2009 #

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

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

Arms and core- increased to 3 sets of 15 each

Strength (spin) 20:00 [3] 9.6 km (2:05 / km)

Easy spin on random program

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