Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 19, 2011:

activity

time

miles

Walking

2:45:00

8.76

(18:50)

14.1

(11:42)

Orienteering

1:32:42

8.29

(11:11)

13.34

(6:57)

355

58 /

62c

93%

Strength

1:10:00

Spin

24:30

6.84

(3:35)

11.0

(2:14)

Jogging

21:00

2.11

(9:56)

3.4

(6:11)

Running

15:10

1.74

(8:43)

2.8

(5:25)

Stretching

10:00

Total

6:38:22

27.74

44.64

355

58 /

62c

93%

[1-5]

6:28:22

1:03

0:00

» now

Saturday Nov 19, 2011 #

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

To start with stretching and drills

Orienteering race (A meet at Golden Gate) 15:12 **** 2.68 km (5:40 / km) +45m 5:14 / km
spiked:15/16c

Stage 1. Steady run with 20-30 sec dropped from hesitancy and 1 so-so route choice. Enough to be pipped by Tapio for second. Fun course and area with a few tricky areas to watch. SL = 2.2k. Stage 2 awaits :-)

Orienteering race (Stage 2 GG) 17:28 **** 2.82 km (6:12 / km) +50m 5:41 / km
spiked:17/19c

Mass start stage 2, seeded 11th. Steady race, could have been more economical by going straighter, caught Rex who only just beat me in the bracket- 12th fastest so through to div 1. SL 2.2 k.
Change of location for stage 3.

Orienteering race (Stage 3 Lands end) 18:58 **** 2.89 km (6:34 / km) +90m 5:41 / km
spiked:16/16c

Change of scenery at USS San Fran memorial looking out over the Pacific and Marin headlands. Another decent run tho legs were tired, but managed to stay in contact with Carol R. SL = 2.3k. 11th on time, so seedingnpretty accurate. Staying in div 1 as a deer, Oh dear. Pick up Roz now and off to dinner,

Stage One: Masters/Juniors - Splits

Stage Two: Division One/Two - Splits

Stage Three: Division One - Splits

Friday Nov 18, 2011 #

Event: Sprint the Golden Gate

Walking 50:00 [1] 4.0 km (12:30 / km)

To Muir Woods, the hillside trail and Cathedral grove- the solemn majesty of the Sequoia. Then to Sausalito (army corp Bay Model) for lunch and GG park for quick look at model area. Fine but cold early then rain.

Thursday Nov 17, 2011 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Safe arrival in SFO for STGG. Walk from Market over Nob Hill to FW and back by Chinatown. Nice out.

Wednesday Nov 16, 2011 #

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

1m before and 1/2 after- not much time today.

Running (strides) 15:10 2.8 km (5:25 / km)

Different plan today just to keep legs turning over as not enough time to do full track wo. 14x100m strides at approx. mile pace with 100m recovery jog. pretty much a recovery run effort which is good.

Walking 16:00 [1] 1.5 km (10:40 / km)

Am jaunt

Tuesday Nov 15, 2011 #

Spin warm up/down 13:30 [2] 6.0 km (2:15 / km)

Loosen the legs

Strength (legs and arms) 50:00 [3]

KAS with Gary. 30 mins legs and 20mins arms/core. Focusing on more reps /CV intensity with slightly less weight today. Good session.

Monday Nov 14, 2011 #

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

Coolish out
PFW:
M stretch and core
T leg session with Gary
W Track
Th travel
Fri rest and model

Spin warm up/down 11:00 [2] 5.0 km (2:12 / km)

Warm up for a 10-10-20 session today

Stretching 10:00 [0]

Legs with roller etc

Strength (core) 20:00 [2]

Misc core finishing with planks

Sunday Nov 13, 2011 #

Event: NEOC: Prospect Hill

Walking 18:00 [1] 1.6 km (11:15 / km)

Control pick up at PH

Orienteering race (PH green) 41:04 *** 4.95 km (8:18 / km) +170m 7:05 / km
spiked:10/11c

More rested mentally today, legs a bit tired however a solid and largely error free run with maybe 2 1/2 mins lost - including almost forgetting to go to #11 as the finish beckoned. Walked a few hills and generally Ok route choices- legs to 6 and 7 could have been more efficient. Nice course by Magnus on new and legible map by Jeff S. SL=4.3k

Green - Splits

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