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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 19, 2012:

activity # timemileskm+m
  Walking7 2:49:30 10.19(16:38) 16.4(10:20)
  Running4 1:51:32 14.22(7:51) 22.88(4:52) 176
  Orienteering1 56:09 3.32(16:53) 5.35(10:30) 1108 /17c47%
  Strength2 50:00 0.37 0.6
  Stretching3 31:00
  Jogging2 29:00 3.23(8:59) 5.2(5:35)
  Total7 7:27:11 31.34 50.43 2868 /17c47%
  [1-5]7 7:01:11
averages - sleep:8 weight:62.6kg

» now

Friday Oct 19, 2012 #

Walking warm up/down 15:00 [3] 1.6 km (9:22 / km)

Up to start and back trying to stay dry

Orienteering race 56:09 [3] **** 5.35 km (10:30 / km) +110m 9:31 / km
ahr:146 max:169 spiked:8/17c

Aargh woeful. After #3 could t see so took glasses off which limits my ability to see distance- so grey shapes and phantom orange controls were my day. Took a bad tumble and caught shoulder on a stump- dazed but seemed ok. Had a couple of ok legs but compass generally off to right. Deserved to get punished today but just don't handle these foggy and rain squall conditions at all well. C- run and SL 3.9!

Thursday Oct 18, 2012 #

slept:8.0 weight:62.6kg (rest day)

East coast bound. Have to note a highly unusual constellation of events in the generally unstable BP firmament - as in:
A) no injury and
B) no jet lag and
C) no unusual work stress (as in job move)
So really looking forward to a fun weekend at NAOC - highlight should be the beer tasting event. Looking forward to catching up with everyone.
BTW need to hear more trans-border trash talk from Ian S et al :-)
Yeah I know; gotta get your kicks somewhere (used to be Aussie Kiwi rivalry)

Walking (Map walk) 25:00 [1] 2.0 km (12:30 / km)

Around the model map.

Wednesday Oct 17, 2012 #

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

Planned RFD. Walk on the wild side- those biting Pairie winds - man o man!

Jogging warm up/down (Indoor) 9:00 [1] 1.6 km (5:37 / km)

Real easy but enough to stay loose for drills and stretching

Strength 30:00 [1] 0.6 km (50:00 / km)

Drills and more drills. Sequence of bounds, A and B skips, Carioca, hip drills and swings, butt kicks, knee lifts, power steps.

Stretching 20:00 [0]

With roller and trainer assisted, getting good range on hams and quads.

Tuesday Oct 16, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Quick trot, nice day

Running (Fartlek) 23:52 intensity: (13:52 @2) + (10:00 @3) 4.8 km (4:58 / km) +20m 4:52 / km
ahr:135 max:151

60F so shorts and T again WTF! Anyhow steady effort with 20sec pick ups to 6min/mile pace. Kept it short but nice run on the ski trails.

Monday Oct 15, 2012 #

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

Sunny disposition.
M esay and core
T Fartlek strides
W easy with core and stretching
T rest travel
F race


Comment on recent (cataclysmic?) revelations on the dirty sport of cycling - juicing was bad enough, but what's worse about L.A. is the deceit and cover up that went with the whole sorry affair - integrity??.
Now running; NYT today on Chris Hesch, distance runner who used EPO to gain an edge for the small purses offered at 5k races and above. Where is WADA when you need them, assuming they have a state of the art test for EPO? Would not be surprised to learn of doping in masters track, but fortunately have not seen it. Maybe because those with talent dont need it AND there is no financial incentive. At least I hope thats the case, however reality sometimes dashes dreams. Anyhow I hope to remain a niave idealist at heart.

Running warm up/down (Indoor track) 9:31 [2] 2.0 km (4:46 / km)

Keeping it lite.

Strength (Core ) 20:00 [2]

Mostly abs and some arms.

Stretching 6:00 [0]

Legs with roller and hip rotations.

Sunday Oct 14, 2012 #

Running long (Road) 1:03:37 intensity: (10:00 @1) + (46:00 @2) + (7:37 @3) 12.88 km (4:56 / km) +156m 4:39 / km
ahr:129 max:147

Medicine Lake 8 miler. Cool 44F and moist. 4 miles in 32:41 and 30:56, with last mile around 6:40 pace. Felt good and legs were feeling fresh.


Coming to the end of the Fall 10 week base building macro-cycle and after NAOC will switch to a pre-indoor build cycle. 1Q2013 will be indoor comp cycle and then switch to prep for JK as I plan on hitting the UK end of March.
Speaking of NAOC, only just found time to focus on the details and bulletins etc and realized there is some complexity to staying at PEEC and shuttling, especially on last day and left a very tight connection out of EWR. Thanks to Valerie for sorting out my start time issue. Now I couldn't miss a sprint- could I?
BP's orienteering training log

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

Sunny day returned

Stretching (legs ) 5:00 [3]

With roller.

Saturday Oct 13, 2012 #

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

Quite a reasonable morn, misty moisty but no cold prairie winds to deal with. Needed an anti-dote to a challenging week (trans A corp integration shall suffice) so track was it. Wo with drills and 4x80m wind sprints.

Running intervals (Track) 14:32 [3] 3.2 km (4:32 / km)

Easy session prescribed, as in mod intensity with low volume, so 16x100m as 8 laps of magic 400s. Striding the straights and jogging the bends; 20 sec per 100 (ie mile pace) and 35 sec on the bends; laps at 1:48- 1:51. Last 3 100s faster @ 18, 17 and 16 sec.

Walking 7:30 [1] 0.8 km (9:22 / km)

Easing down.

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

And a mile to finish. Felt refreshed.

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

Damp doggies!

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