Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 20, 2010:

activity	#	time	miles		km		+m
Walking	7	2:59:00	10.19	(17:34)	16.4	(10:55)
Strength	2	1:00:00
Orienteering	1	57:25	3.17	(18:07)	5.1	(11:15)	245	9 /	10c	90%
Running	1	32:06	3.98	(8:04)	6.4	(5:01)
Spin	2	30:30	8.29	(3:41)	13.33	(2:17)
Jogging	1	20:00	1.99	(10:04)	3.2	(6:15)
Stretching	2	11:39
Track	1	9:03	1.49	(6:04)	2.4	(3:46)
Total	7	6:39:43	29.1		46.83		245	9 /	10c	90%
[1-5]	7	6:28:04

1:21

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Saturday Nov 20, 2010 #

Walking 35:00 [1] 3.0 km (11:40 / km)

With the dogs, followed by a few hours of fall yard clean up. Nice day out.

Friday Nov 19, 2010 #

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

Cooler out but ok

Thursday Nov 18, 2010 #

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

Fine morning

Jogging warm up/down 20:00 [2] 3.2 km (6:15 / km)

before and after track

Track 9:03 2.4 km (3:46 / km)

Two pairs interlaced, 2x800m, 2x400m went OK with calf sleeves.
1:32, 1:31 = 3:03 2 min recovery
1:30, 1:30 recovery
1:31, 1:30 = 3 :01, 2 min recovery
1:29
Could have done more but good reentry.

Wednesday Nov 17, 2010 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Wet but refreshing.

Spin warm up/down 20:00 [2] 5.8 mi (3:27 / mi)

getting the legs turning over

Strength (strength) 30:00 [3]

legs and core

Stretching 5:00 [0]

legs mostly

Note

New calf compression sleeves arrived- nice piece of gear (2XU). Ordered them online, made by Aussie company endorsed by Australian Institute of Sport (must be OK then!) and shipped from Newton MA!

Tuesday Nov 16, 2010 #

Walking 32:00 [1] 3.0 km (10:40 / km)

Very sad day today- attended the funeral for the 9 year old daughter of one of my Research heads - she died of liver failure due to a rare genetic condition. D gave a heartfelt eulogy celebrating the life of an only child dear to their hearts -sometimes life sucks. No more can be said really.

Running (trail) 32:06 [3] 6.4 km (5:01 / km)

Needed some fresh air so got out to GB for an old favorite circuit - kept below threshold pace.

C • GB 2

Monday Nov 15, 2010 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Nice day out

Spin warm up/down 10:30 [2] 4.0 km (2:38 / km)

Quick one

Stretching 6:39 [0]

Calf recovery socks have been great - have sleeves on order.

Strength (strength) 30:00 [3]

Arms and core- the usual

Sunday Nov 14, 2010 #

Event: NEOC: Beech Hill

Orienteering race (green) 57:25 [3] *** 5.1 km (11:15 / km) +245m 9:05 / km
spiked:9/10c

Felt very tired after travel and normally should have slept in - had agreed to help TP at his Beech Hill meet , so no reneging on that. Nice day out so glad I got out, but legs were incredibly heavy. Nice course set by Tim, although a lot of deadfall. Decent navigation (2:30 lost) with only one error on route to #7 and could have done a better route choice to #6. Slow (maybe 3-4 mins off regular speed) but had fun anyhow.

Walking (control pick up) 24:00 [1] 2.0 km (12:00 / km)

picked up white/yellow controls

Green - Splits

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