Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 15, 2011:

activity	#	time	miles		km		+m
Walking	6	2:57:00	8.45		13.6
Orienteering	2	1:20:04	6.03	(13:17)	9.7	(8:15)	168	12 /	14c	85%
Strength	2	1:15:00
Massage	1	1:00:00
Spin	2	54:40	15.53	(3:31)	25.0	(2:11)
Jogging	3	51:00	5.22	(9:46)	8.4	(6:04)
Stretching	1	20:00
Running	1	15:00	2.24	(6:42)	3.6	(4:10)
Track	1	11:24	1.99	(5:44)	3.2	(3:34)
Total	9	9:04:08	39.46		63.5		168	12 /	14c	85%
[1-5]	9	7:44:08

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Saturday Oct 15, 2011 #

Walking 27:00 [1]

Gorgeous day outside today. Fall in the air, smells galore.

12 PM

Orienteering (technique) 25:10 [2] **** 3.6 km (6:59 / km) +55m 6:29 / km

Compass and pace work. Firstly compared thumb compass (LH) with baseplate (RH). In general more consistent and efficient with thumb (TC) vs. baseplate (BP)- pulling consistently to left with BP, occasionally to right with TC (thick woods). Pace count good +/- 5m.

C • TC 3

Friday Oct 14, 2011 #

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

Weather so-so, improving for we.

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

1m before and after tempo

Running tempo (treadmill) 15:00 3.6 km (4:10 / km)

15mins tempo at T pace (4:11).

Stretching 20:00 [0]

Legs with foam roller.

Thursday Oct 13, 2011 #

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

Squelch, squelch- but refreshing.

Spin 34:40 16.0 km (2:10 / km)

Easy day to give the legs a rest- mild DOMS but nothing else- so all good.

Wednesday Oct 12, 2011 #

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

Fallish today- big leg session planned at midday with trainer.

Spin warm up/down 20:00 [2] 9.0 km (2:13 / km)

easy effort before strength wo

Strength (legs and arms ) 45:00 [4]

30mins legs with 2 sets of reps of squat jumps, rotations, box jumps, bounds, hops and resistance sprints in high intensity short recovery mode- tough session (pulse 120, legs wobbly!). Followed by 15mins of push ups and shoulder presses- relief :-)

Tuesday Oct 11, 2011 #

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

Dusting off the cobwebs.
Possible interval session today (600s)

Note

Loaded routes onto RG for further analysis. Overall some good legs execution wise but generally lacking confidence in this terrain- many hesitations, some warranted - maybe not enough map simplification. ran extra 500m on day 1 by getting off line early and not correcting soon enough - after control 5, saw 10 before heading to 6! Major disappointment was day 2 with stupid error on leg to 12 with 'simple" control- firstly smart route choice would have been to head straight to trail. Instead tired to go straight- not even aiming off (!!) and paid the price for speed by getting well offline and hitting the trail where I did not expect or even recognize at the time, thus compounding error. I was impressed with tp's handling of terrain on both days.
Mental note / training to look for simpler route choices where speed can be used, and remember control exit drill to avoid 180s. Also I used base-plate (both errors were drifting to left) for these 2 days and I seem to be doing better direction / bearing wise with thumbie.

Jogging warm up/down 25:00 [2] 4.2 km (5:57 / km)

Before and after intervals with 4x50m strides plus drills / stretches

Track intervals (MIT) 11:24 3.2 km (3:34 / km)

Plan was 5x600m at I pace (85%) = 2:19 with 200m recovery. Legs seemed fairly spritely and finished with a quicker 200 (90%). Recovery 2 mins or less. went as follows:
2:10
2:11
2:13
2:11
2:07 (Avg = 2:10.6 or 43.5sec / 200)
31.20

Massage (Sports) 1:00:00 [0]

Monthly tune up

Monday Oct 10, 2011 #

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

Gorgeous day

Strength (arms and core) 30:00 [3]

3x15 work out

Walking 38:00 [1] 3.2 km (11:52 / km)

Afternoon woodland stroll with Ms Roz.

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

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