Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 22, 2012:

	activity	#	time	miles		km		+m
	Walking	5	2:05:00	7.21	(17:21)	11.6	(10:47)
	Jogging	5	1:49:42	13.36	(8:13)	21.5	(5:06)	140
	Strength	2	1:30:00
	Running	2	1:16:28	9.99	(7:39)	16.07	(4:46)	125
	Stretching	4	31:00
	Total	7	7:12:10	30.55		49.17		265
	[1-5]	7	6:11:10
averages - sleep:9

1:44

0:00

» now

Saturday Sep 22, 2012 #

Event: BGR - Wildcat Mound

Walking 30:00 [0] 2.5 km (12:00 / km)

Out with the furry ones.

Jogging (Trail) 42:21 8.15 km (5:12 / km) +95m 4:55 / km
ahr:135 max:152 slept:10.0

Had to sleep in today so missed track; anyhow 40F and wind chill so not good conditions. Made it out later after chores for an easy trail run; short stride with high cadence on hills and easy lope on the flats. Mentally refreshing. Still a cool 52F and windy meant long legs and arms.

Friday Sep 21, 2012 #

Note
(rest day)

Fresh and cool today, heading downtown.

Walking 16:00 [1] 1.6 km (10:00 / km)

Skyway urban orienteering

Thursday Sep 20, 2012 #

Jogging (Road) 25:45 5.35 km (4:49 / km) +45m 4:37 / km
ahr:133 max:141

Not much time after an all day meeting, so trot around the neighborhood.

Stretching 5:00 [0]

Legs with roller

Wednesday Sep 19, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Vit D enrichment opportunity

Jogging warm up/down (indoor track) 14:39 [2] 3.0 km (4:53 / km)

Before strength

Strength 1:00:00 [3]

Tough workout with 3 sets by 12 each of core, legs and arms, alternating muscle groups. Notable were squats (60#) and explosive squat jumps (20#). Fatiguing by end of session.

Stretching 10:00 [0]

Legs

Tuesday Sep 18, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Noon day sun

Jogging warm up/down 12:43 [2] 2.5 km (5:05 / km)

Before tempo

Running tempo (Treadmill) 12:45 [3] 3.2 km (3:59 / km)
max:153

4x800@ 5k pace with 1:30 recovery between. Feeling a bit tired and congested tonite so kept it on the lighter side. Bronchospasm after.

Walking warm up/down 9:00 [1] 1.0 km (9:00 / km)

Easing down after

Stretching 6:00 [0]

Legs with foam roller

Monday Sep 17, 2012 #

Note
slept:8.0

PFW
M core and easy
T tempo
W Strength
T trail / fartlek
F rest
Sa O or track
S long

Jogging warm up/down (Treadmill) 14:14 [1] 2.5 km (5:42 / km)

Before core

Strength 30:00 [2]

Solid core workout finishing with 3 min of plank.

Sunday Sep 16, 2012 #

Running long (Road / trail) 1:03:43 12.87 km (4:57 / km) +125m 4:43 / km
ahr:141 max:158

8am rendezvous with my trainer Ewan (a Scot and middle distance runner) and his wife Claire (American XC runner), both in their mid 20's, to run the Elm creek trails. Beautiful 60F and minimal humidity out. Throat raspy and nasal passages sore but felt Ok, however aimed judiciously for 1 hour run, and rounded out at 8 miles. Mostly bike trials but surprisingly hilly. Started at conservative 9 m/m pace and increased to 7 by end. Good steady effort and ran the hills well. Then off to the local patisserie pour les croissants et cafe au lait en fait le petit dejeuner. Mais oui, c'est la vie formidable!

Note

Pretty happy with another week of staying on a training plan despite a transatlantic trip and inevitable sleep deprivation / JL induced fatigue. Good to have reduced volume and intensity though.

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

Taking one for the team on a warm sunny afternoon.

Stretching 10:00 [0]

Legs with roller

« Earlier | Later »