Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 10, 2012:

activity	#	time	miles		km		+m
Walking	5	2:45:00	9.51	(17:21)	15.3	(10:47)
Jogging	4	2:19:06	15.21	(9:09)	24.47	(5:41)	65
Orienteering	1	1:04:12	3.54	(18:08)	5.7	(11:16)	138
Strength	2	50:00
Stretching	2	25:00
Running	1	9:34	1.5	(6:23)	2.41	(3:58)
Total	6	7:32:52	29.76		47.89		203
[1-5]	6	7:07:52

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Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)

Note

Latish arrival in RDU, same flight as tp and Meg, Ali, Brendan and Ian. Found car and made it to B and B without too much difficulty.

Walking warm up/down 25:00 [1] 2.0 km (12:30 / km)

To and from start / drop off.

Orienteering race (Green day 1 ) 1:04:12 [3] **** 5.7 km (11:16 / km) +138m 10:03 / km

Clunker of a run. Big blow up on 6 getting within 15m and not seeing it, then unsure of location had to loopback- big time chunk. Followed up with error on 7 getting distracted and pulled a lot to right, then 8 poor execution due to uncertainty. Probably 16 mins squandered, will be instructive to see sa . Anyhow nice running in the woods, spring day and good to get away from other life stuff.

C • Within 15m of control 2

Green Day 1 - Splits

Friday Mar 9, 2012 #

Walking 45:00 [1] 4.2 km (10:43 / km)
(rest day)

Good to stretch the legs- rest day and generally easy day.

Strength (core) 20:00 [2]

Old favorites

Stretching warm up/down 10:00 [0]

legs with roller

Thursday Mar 8, 2012 #

Walking 21:00 [1] 2.2 km (9:33 / km)

Very warm and lots of melt.

Jogging (trail) 41:07 [3] 8.0 km (5:08 / km)

60F and some ice underfoot- oh yes and very windy.

Wednesday Mar 7, 2012 #

Note
(rest day)

Travel day

Tuesday Mar 6, 2012 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Crunchy woodland trails

Jogging warm up/down (treadmill) 27:00 [2] 2.5 mi (10:48 / mi)

gradually speeding up then stretching

Running intervals 9:34 1.5 mi (6:23 / mi)

Lite session of 6 x 1/4 mile @ 5k pace (95s). with 1/8th (85s) jog between = start every 3 mins. Recovery HR =105-120, HR work = 130-150, HR max 156.

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

Quick outing at een.
Overnight in MN

Monday Mar 5, 2012 #

Jogging warm up/down 18:05 [2] 3.2 km (5:39 / km)

gradually speeding up.

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

10/10/10 @ 2x15 and 3x15 with kettle bells and trx.

Stretching 15:00 [0]

legs +/- roller

Sunday Mar 4, 2012 #

Jogging (map run) 52:54 9.25 km (5:43 / km) +65m 5:31 / km

GB XC trails- enough snow for rock skis, some ice. For running, a slow plod through crust, hard work and cut off a paddock loop from the usual 10k. Took along a BH map.

Walking 27:00 [1] 2.5 km (10:48 / km)

Enough playing in the snow - time for soem serious walking.

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