Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 5, 2011:

activity	#	time	miles		km		+m
Walking	7	3:28:00	11.68	(17:48)	18.8	(11:04)
Jogging	4	1:34:02	10.32	(9:07)	16.61	(5:40)	67
Strength	1	1:00:00
Orienteering	1	36:29	3.27	(11:09)	5.27	(6:56)	62
Spin	1	15:00	4.35	(3:27)	7.0	(2:09)
Track	1	11:09	1.86	(5:59)	3.0	(3:43)
Total	11	7:04:40	31.49		50.68		129

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Monday Sep 5, 2011 #

Walking 30:00 [1] 2.5 km (12:00 / km)
(rest day)

lazying around, catching up etc

Sunday Sep 4, 2011 #

Event: NEOC: Horn Pond Intro Event

Jogging warm up/down 6:00 [2] 1.1 km (5:27 / km)

Very stiff and sluggish

11 AM

Orienteering 36:29 [3] 5.27 km (6:56 / km) +62m 6:33 / km

Horn Pond after some beginner coaching. Warm and quite humid. Very rusty and messed up a couple of controls - 1:10000 scale and poor print quality contributed- although big problems at #8 which based on 3 attack points was likely misplaced on a cliff about to west of where marked. So starts the fall season.......

6 PM

Walking 27:00 [1] 2.4 km (11:15 / km)

A tad cooler but still heavy- anyhow doggie time

Saturday Sep 3, 2011 #

3 PM

Jogging (road/trail) 21:41 [2] 4.01 km (5:25 / km) +64m 5:01 / km

Easy lope - humid out - checked the woods post Irene- as expected minimal down.

6 PM

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

Quite humid out

Friday Sep 2, 2011 #

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

Round the hood

Thursday Sep 1, 2011 #

Walking 45:00 [1] 4.5 km (10:00 / km)

Red line messed up - walked from Porter to Kendall.

12 PM

Jogging (easy) 43:21 [2] 7.5 km (5:47 / km) +3m 5:46 / km

Beautiful day- decided on Charles river run with friends - aka OK boss we'll go with you. Hence mellow pace as not wishing to leave a team member behind. Good discipline. Post track later.

Wednesday Aug 31, 2011 #

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

day by day, bit by bit is the current mantra- perhaps should be Carpe Diem.

Spin warm up/down 15:00 [2] 7.0 km (2:09 / km)

Quick loosen up before core

Strength (arms, legs and core) 1:00:00 [3]

New routine with trainer- solid and comprehensive wo. More emphasis on plios (explosiveness) and agility.
Stretching afterwards.

Tuesday Aug 30, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

hard to get up these days- not so light anymore before 6.

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after intervals

Track intervals (MIT) 11:09 3.0 km (3:43 / km)

Beautiful warm sunny day. Longer interval set with down ramp , from 5k to 3k pace for 1000, 800,600, then 400 @m pace and 200 @ 1/2M pace, 200 recovery between and staying largely out of red zone. Went as follows:
1000, 3:58
800, 3:05
600, 2:12
400, 80
Avg 400= 90.5
200, 34.7
Stretching followed

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