Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 25, 2012:

	activity	#	time	miles		km		+m
	Jogging	5	1:56:42	14.35	(8:08)	23.1	(5:03)	140
	Walking	5	1:43:00	5.9	(17:27)	9.5	(10:51)
	Strength	2	1:20:00
	Running	1	1:04:39	8.08	(8:00)	13.0	(4:58)	155
	Stretching	3	20:00
	Track	1	2:40	0.62	(4:17)	1.0	(2:40)
	Total	7	6:27:01	28.96		46.6		295
	[1-5]	7	5:37:01
averages - sleep:10

1:44

0:00

» now

Tuesday Sep 25, 2012 #

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

Before track with stretching, drills and 4x100 strides.

Track intervals (AHS) 2:40 1.0 km (2:40 / km)
shoes: Saucony kinvara

Speed workout and one I haven't done for a while. 400,300, 200, 100 @ 90% effort (aka 800 target pace) with complete walk recovery between. Cool 60F and no breeze, twilight approaching. Went pretty well as follows:
67.5 (6)
49.8 (6)
30.6 (5)
14.7
Legs heavy on last one

C • Nice times 7

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

Ease down

Jogging warm up/down 8:30 [2] 1.6 km (5:19 / km)

And a mile to finish.

Note

Last time I ran this workout was 4/18/12 with less recovery between; 70, 52, 33,15 = 2:50 for 1km.

Stretching 5:00 [0]

Legs with foam roller.

400, 300, 200, 100 - Splits

Monday Sep 24, 2012 #

Jogging warm up/down (indoor track) 16:27 [2] 3.4 km (4:50 / km)

Loosening the legs before core

Strength (core) 20:00 [2]

Had to fit this in between business meeting and dinner. Better than nothing.

Note

PFW
M easy and core
T track (400,300,200,100 @800 RP)
W Strength
T easy trail and strides
F rest
S 5k and O
S recovery run

Sunday Sep 23, 2012 #

Running long (road) 1:04:39 13.0 km (4:58 / km) +155m 4:42 / km
ahr:137 max:153

Medicine Lake round trip as an experiment. Roz on her mountain bike, me running with plan for an hour. Worked OK, stayed together on the flats, I'd power ahead on the ups and she'd catch me on the downs. Pleasantly sunny but cool breezy 40F morning - so long legs and arms and gloves to start. Steady clip, high cadence m.o. and neg splits for 6.5km; 32:41 and 31:58, with pace upped for last km.
Could have done more, but suffices as an over-distance run and have stuff to do!

Walking 27:00 [1] 2.4 km (11:15 / km)

Sniffing the breeze.

Note

Another week flown by. Missed speed w/o but compensated with strenuous plyo session midweek and can adjust upcoming schedule prior to 5k and O race next Sat.

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

« Earlier | Later »