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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 2, 2010:

activity # timemileskm+m
  Walking6 2:23:00 8.71(16:25) 14.02(10:12)
  Running1 1:10:29 8.39(8:24) 13.5(5:13) 99
  Jogging2 59:23 6.46(9:11) 10.4(5:43)
  Orienteering1 58:36 3.31(17:44) 5.32(11:01) 17011 /14c78%
  Strength1 30:00
  Spin1 20:00 7.2(2:47) 11.59(1:44)
  Track1 7:44 1.49(5:11) 2.4(3:13)
  Total12 6:29:12 35.56 57.23 26911 /14c78%

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SuMoTuWeThFrSa

Saturday Oct 2, 2010 #

Orienteering race 58:36 intensity: (20:00 @3) + (30:00 @4) + (8:36 @5) **** 5.32 km (11:01 / km) +170m 9:30 / km
spiked:11/14c

Green course at Prospect hill. Interesting course with some route choice and nice day but legs just couldn't handle the climb- suspect more than advertised- and felt I really slowed up in last 1/3. No major errors in first part, electing for trail and contouring options as much as possible. Slog up to 8 was tough. Race kinda fell apart for 10-12 (3-4 mins lost in this sector).
Area around 10 is really funky mapping and cliff was in a well defined reentrant- not so on map- lost time. Cliff on 11 was much higher than mapped- time lost. For #12 description of on top of cliff threw me- so missed this one as well. Got the last couple OK. All told average run (B) and 5 mins lost (Ian F 51 ish).
Garmin wouldn't turn on today so have no trace of route or climb.
5 PM

Walking 26:00 [1] 2.4 km (10:50 / km)

Thru the pines with MrD

Friday Oct 1, 2010 #

Note
(rest day)

Wash out weather and work wise- lost opportunity today. Oh well perhaps fresh for O tomorrow
7 AM

Walking 16:00 [1] 1.0 mi (16:00 / mi)

Mugggeee

Thursday Sep 30, 2010 #

Track intervals 7:44 intensity: (1:14 @3) + (5:00 @4) + (1:30 @5) 2.4 km (3:13 / km)

MIT track- humid and very blustery right along back straight (worth a couple of secs at least). No real plan other than to do some 4's and 2's before I take bl's advice and switch to longer "less-risk-of-injury" (LROI) intervals! recovery walk/jog of 200 between the 4's and 100 between the 2's. Ala Falstaff (Henry IVp1), discretion overcame valour ie no heroics today :-)
1:19
1:20
1:22
1:21
36
35
35
36
7 AM

Walking 20:00 [1] 2.0 km (10:00 / km)

Rain holding off this am
12 PM

Jogging warm up/down 23:00 [1] 4.0 km (5:45 / km)

before and after track

Wednesday Sep 29, 2010 #

Walking 40:00 [1] 4.0 km (10:00 / km)
(rest day)

All day meeting- so brisk walk before during and after

Tuesday Sep 28, 2010 #

12 PM

Jogging (treadmill) 36:23 [2] 6.4 km (5:41 / km)

Didn't feel mentally up to threshold run today- so just enjoyed a steady turn.
5 PM

Walking 25:00 [1] 2.4 km (10:25 / km)

Full wet weather protection required!

Monday Sep 27, 2010 #

7 AM

Walking 16:00 [1] 1.0 mi (16:00 / mi)

Damp, damp and more damp.
12 PM

Spin 20:00 [2] 7.2 mi (2:47 / mi)

Easy

Strength (strength) 30:00 [3]

Arms and core plus a few minutes of side planks

Sunday Sep 26, 2010 #

7 AM

Running (long trail) 1:10:29 intensity: (15:00 @2) + (40:00 @3) + (15:29 @4) 13.5 km (5:13 / km) +99m 5:02 / km

Out early fueled by an espresso and 2 slices toast for a GB GT. Very pleasant temp of 56 deg. Last time I ran this loop (minus 650m) was 6/20 (1:11:02 for 12.8k) and it was 80 degs and humid. Fall is here!
Steady pace, took me a while to warm up, afterwards managed neg splits (35:57 and 34:33). Legs a bit tired at end and kept cadence high to ward off fatigue.
5 PM

Note

Aussie commemorative weekend chez nous- watched the film version of Jill Ker Conway's memoir, "The Road From Coorain" - poignant reminder of life in the outback, Aussie stoicism and the inevitable intellectual diaspora.

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