Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 20, 2010:

	activity	#	time	miles		km		+m
	Walking	5	2:39:00	9.66	(16:28)	15.55	(10:14)
	Orienteering	3	1:56:27	5.81		9.35		131	29 /	34c	85%
	Strength	2	1:40:00	6.25		10.06
	Running	2	51:11	5.61	(9:08)	9.02	(5:40)
	Stretching	2	10:00
	Total	8	7:16:38	27.33		43.98		131	29 /	34c	85%
	[1-5]	8	6:59:26
averages - sleep:9 weight:64.2kg

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Tuesday Apr 20, 2010 #

Walking 21:00 [1] 1.5 mi (14:00 / mi)

Great day to be out. Procrastinating about whether to enter west point A meet (haven't been) and now deadline extended its decision time.

C • WP A meet 4

Running (fartlek) 25:11 5.0 km (5:02 / km)
ahr:128 max:160 slept:9.0 weight:64.2kg

Fartlek rather than track as calf stress test without protective cuff. . Pace from 6:40 - 6:10 /mile for 1- 2 mins (85-90% effort) and equal or shorter rest at jogging pace (about 14 mins of work). Passed OK

Running warm up/down 16:00 [1] 1.5 mi (10:40 / mi)

Before and after speed play

Stretching 5:00 [0]

Legs and calves

Monday Apr 19, 2010 #

Walking (GB) 48:00 [1] 4.0 km (12:00 / km)

Nice day - let Maddi off leash for a bit- did well.

Strength 50:00 [1]

Finally, spring garden and yard clean up. Honest effort.

Sunday Apr 18, 2010 #

Event: Prospect Hill Park

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

Cold day so jogged a bit before start

11 AM

Orienteering race 45:17 *** 5.85 km (7:44 / km) +131m 6:57 / km
ahr:157 max:167 spiked:14/16c

Nice course by Pelle W, avoiding the nasty bits Of PHP. Straight line was 4.9 ish and 150m. Decent run, a couple of bobbles / poor execution on route choice but OK in circle- maybe threw away a couple of minutes (but cleaner than last weekend at FP red middle). Ran around the big hill rather than over. HR record seems to be reliable this time.

green - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2

Orienteering (coaching) 50:00 [1] ***

Coaching at the Scout O meet Hale reservation- raw day out but pretty switched on group so was rewarding.

Walking 29:00 [1] 2.5 km (11:36 / km)

Dog walk trumped running today- Maddi was very business like>

Friday Apr 16, 2010 #

Note
(rest day)

Complete rest day - nada, zip :-)
Basically all day meeting and lousy out.

Thursday Apr 15, 2010 #

Event: CSU Park-O: Fresh Pond

Walking 10:00 [1] 1.0 km (10:00 / km)

Short and sweet

Walking warm up/down 32:00 [1] 2.0 mi (16:00 / mi)

To and from Fresh Pond from Alewife

Note

Leg held up well, despite cold conditions (had stretch compression sock on), however not quite ready to go full out and sprint. However may do track next week and intervals at 5 k pace (say 4m/k)

6 PM

Orienteering 21:10 *** 3.5 km (6:03 / km)
spiked:15/18c

CSU Park O. A few bobbles at start (1,2 and 5/6) and significant overshoot on 12. Suspect 2 mins lost. Raw windy conditions meant I didn't warm up till ab out #10.

C • HR 3

Advanced - Splits

Wednesday Apr 14, 2010 #

Walking (steady clip) 19:00 [1] 1.5 mi (12:40 / mi)

Another great day.

Strength (spin) 20:00 [3] 6.25 mi (3:12 / mi)

random - mod effrot

Strength (strength) 30:00 [3]

legs and core

Stretching 5:00 [0]

3x15 heel lifts L/R and leg stretches

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