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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 17, 2011:

activity # timemileskm+m
  Walking6 2:16:00 6.21 10.0
  Orienteering2 1:21:51 5.96(13:44) 9.6(8:32) 3019 /11c81%
  Massage1 1:00:00
  Spin2 54:40 15.53(3:31) 25.0(2:11)
  Strength1 45:00
  Jogging2 45:00 4.6(9:47) 7.4(6:05)
  Stretching1 20:00
  Swimming1 15:30 0.5(31:11) 0.8(19:23)
  Running1 15:00 2.24(6:42) 3.6(4:10)
  Track1 11:24 1.99(5:44) 3.2(3:34)
  Total9 8:04:25 37.03 59.6 3019 /11c81%
  [1-5]9 6:44:25

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Monday Oct 17, 2011 #

Note
(rest day)

Uneventful flight and on time arrival LHR. Hopefully get some walking or swimming in for lite exercise.

Swimming (Laps) 15:30 [2] 0.8 km (19:22 / km)

Up and down 25m pool with BS until boredom and lap count memory exceeded.

Sunday Oct 16, 2011 #

11 AM

Orienteering race (Norwottuck Green) 56:41 intensity: (40:00 @3) + (16:41 @4) *** 5.99 km (9:27 / km) +246m 7:51 / km
spiked:9/11c

Pleasant outing to Western mass- never been to Amherst or Mt N so made a day of it with Roz. Not as much fall color as hoped for but nice drive from Rt2 via 202 to Am (anything to avoid Mass TP).
Interesting and enjoyable course set by Ian, and was warned to be careful with trails. Contour detail was good although rock under-mapped. Decent run and was physically hard. Got off line on 7-8 (losing maybe 1:30) and stopped to tie laces (1:15) between 9 and 10. Had little trouble with #9- 30sec - despite unmapped trail and fact that control may be 25m off center. Used TC today and felt confident. Sl=5.5 ish- I measure 5.53.
Lunch in Amherst- ran into Dean and had a nice chat. Then home via sundry farm stands. Nice day out.
4 PM

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

Quick stroll, then home to pack. Fortunately postponed departure to first LHR flight in am, gives me a bit more time to get stuff done.

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.

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 intensity: (6:00 @3) + (9:00 @4) 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 intensity: (16:00 @2) + (18:40 @3) 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 intensity: (2:00 @3) + (8:24 @4) + (1:00 @5) 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

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