Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 2, 2012:

activity	#	time	miles		km		+m
Walking	6	3:03:00	10.38	(17:38)	16.71	(10:57)
Jogging	5	2:22:41	16.22	(8:48)	26.1	(5:28)	198
Orienteering	1	48:54	4.88	(10:02)	7.85	(6:14)	50
Running	1	24:30	3.11	(7:53)	5.0	(4:54)
Swimming	1	15:58	0.5	(32:07)	0.8	(19:58)
Strength	1	15:00
Total	7	7:10:03	35.08		56.46		248

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Monday Apr 2, 2012 #

Jogging (trail) 24:31 [3] 5.0 km (4:54 / km)

Briskish (and breezy) run with last mile around 6;30 pace.

Walking 32:00 [1] 2.7 km (11:51 / km)

Reasonably pleasant out

Sunday Apr 1, 2012 #

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

Before O

Orienteering race (Mine Falls Red) 48:54 *** 7.85 km (6:14 / km) +50m 6:02 / km

More a trail run in a technically easy area - Sl=6.2k - the map being flaky in parts- nonetheless sloppy on several controls; misread 3, and way off on # 7 (small pit) costing me 2 mins, cut in too soon for 9, overshot 10, rounded pond to south for #12- looked like straight would have worked. Got caught out on route choice to 10 thinking trail went under freeway - it didn't. So about 3 mins squandered- should have seen 45 ish.

C • 10 & 12 9

Walking 28:00 [1] 2.5 km (11:12 / km)

Round the hood.

Red - Splits

Saturday Mar 31, 2012 #

Walking 35:00 [1] 3.0 km (11:40 / km)
(rest day)

Tired today from late flight so just walk with the dogs

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)

Fresh air, long day; meetings and travel.

Thursday Mar 29, 2012 #

Jogging warm up/down (Treadmill) 19:10 [2] 2.0 mi (9:35 / mi)

Before and after hills

Jogging (Treadmill hills) 26:48 3.0 mi (8:56 / mi) +198m 7:25 / mi

Hotel gym (on the road again) and old favorite wo. 6 mins @, 2, 4, 6% then down ramp finishing at tempo effort.

Strength (Core) 15:00 [2]

Std core routine.

Swimming (BS) 15:58 [3] 0.8 km (19:57 / km)

No goggles but at least some arms, legs and core with breast stroke.

Wednesday Mar 28, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Morning ritual

Jogging (trail) 42:31 8.25 km (5:09 / km)

LT outing - met a Kenyan runner (Benjamin ? second name) wearing a Boston marathon top and we ran together for a bit- he was rehabbing a knee injury and doing 2 hours trail at easy pace. Pleasant company and had heard of orienteering. Icy droplets fell from the sky wtf!

Tuesday Mar 27, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Clear but chilly.

Jogging warm up/down 20:41 [2] 3.2 km (6:28 / km)

1m before and 1 after fartlek

Running intervals (fartlek) 24:30 5.0 km (4:54 / km)

Too cold for track speed work so something a little less intense but good to do. 2x3 mins, (2 min jog recvoery), 2x2 mins (1:30 rest), 2x 1min (1min) 4x30sec (30 sec) at t pace or faster (range 6:30-6:00) - 14 mins of work and 3.5k (avg 4 min/k).

Walking 30:00 [1] 2.5 km (12:00 / km)

More pleasant evening.

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