Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 9, 2011:

activity

time

miles

Walking

1:48:00

6.21

(17:23)

10.0

(10:48)

Orienteering

1:46:20

7.2

(14:46)

11.6

(9:10)

218

20 /

27c

74%

Strength

1:05:00

Jogging

1:04:00

6.59

(9:43)

10.6

(6:02)

Spin

21:00

6.21

(3:23)

10.0

(2:06)

Track

15:10

2.49

(6:06)

4.0

(3:48)

Total

6:19:30

28.7

46.19

218

20 /

27c

74%

averages - weight:63.4kg

1:17

0:00

» now

Sunday Oct 9, 2011 #

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

To start

9 AM

Orienteering race (Day 2 Green) 54:54 **** 6.09 km (9:00 / km) +113m 8:15 / km
spiked:12/14c

Another great day but getting warm. A pretty good run (A), with 35 mins to #11 and then control 12 disaster (F)- simple with a catching feature- aagh, over confident and got offline and then confused by trail, lost concentration and after an 8 min loss of focus befuddlement got back on track. A beginner type error this one. Oh should have seen 46 today. Sl=4.8k and tp in 45.x
Another nice course, challenging early this one by Bob L.
Thanks to UNO for a great event and a super location- excellent assembly finish field .

Sunday Green - Splits

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

To start and back a bit plus stretching

12 PM

Orienteering (Day 1 green) 51:26 **** 5.5 km (9:21 / km) +105m 8:32 / km
spiked:8/13c

Beautiful day, nice area and great course set by Jim A. So so run (B) with time dropped on #2 (confused by mapping) and 6 (got well off line to S and had to run extra 400m), plus general hesitations/ low confidence and just sluggish- so maybe 4-5 mins- not enough to catch tp who had a great run out there today. SL=5k
Had fun anyway and enjoyed hanging out in the sunshine later, followed by very pleasant dinner with Bob, Beth and Hans.

Saturday Green - Splits

Friday Oct 7, 2011 #

Walking 23:00 [1] 2.0 km (11:30 / km)
(rest day)

Quick outing

Thursday Oct 6, 2011 #

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

Work committments not allowing exercise time today

Wednesday Oct 5, 2011 #

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

Not bad out - legs Ok

Jogging warm up/down 21:00 [2] 3.6 km (5:50 / km)

NE fall

Strength (legs and core) 30:00 [2]

Slightly easier session than usual- no weights with squats and lunges. Otherwise std routine

Tuesday Oct 4, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)
weight:63.4kg

Rain faded to drizzle

Note

PFW- conditions permitting track today. Plan is desc. ladder, 1200,1000,800,600,400 at Daniels I pace for Vdot =51.
Vdot from recent performances (mile to 5k) minus 2 outliers (800m= 59.2 and 6k XC 47.1) leaving n=6, mean +/- SEM of 51.4 +/-0.57

Jogging warm up/down 26:00 [2] 4.0 km (6:30 / km)

before and after intervals

Track intervals 15:10 4.0 km (3:48 / km)

Down ramp as planned at I pace and 85% effort with walk recovery between. Nice day out as it turned out. Hit paces well and went as follows Distance, Actual (Target) Recovery:
1200, 4:35 (4:39) 3:30
1000, 3:51 (3:51) 3:00
800, 3:03 (3:05) 2:30
600, 2:15 (2:19) 2:00
400, 1:25 (1:33)

Monday Oct 3, 2011 #

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

Definitely feels like Fall now.

Spin warm up/down 21:00 [2] 10.0 km (2:06 / km)

Tetons tour today

Strength (arms and core) 35:00 [3]

3x15 with some hams and gluts thrown in- finishing with 5min of planks

« Earlier | Later »