Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 27, 2012:

activity	#	time	miles		km		+m
Strength	3	1:45:00
Walking	3	1:17:00	4.69	(16:25)	7.55	(10:12)
Running	4	50:32	7.09	(7:08)	11.41	(4:26)
Jogging	3	28:20	3.14	(9:01)	5.06	(5:36)
Stretching	3	22:00
Orienteering	1	17:08	1.77	(9:40)	2.85	(6:01)	45
Total	5	5:00:00	16.7		26.87		45
[1-5]	5	4:38:00

1:49

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Saturday Oct 27, 2012 #

Walking 28:00 [1] 2.4 km (11:40 / km)

Cold 29F this am.

Jogging warm up/down 9:10 [1] 1.7 km (5:24 / km)

Before tempo

Running 21:15 5.0 km (4:15 / km)

Threshold effort on bike paths. Felt good and kept it comfortably hard. Should do more of same.

Friday Oct 26, 2012 #

Note
(rest day)

Taking it easy - albeit busy at work

It's snowing here (but not sticking) and cold
Have to relate an encounter at the start line for NAOC- 2 fellow Aussies; Brendan Shields dad Ian (he kept that quiet:-) and Fred Veler (we're all long term residents here now). Fred originally of Eltham College Vic was instrumental in setting up an O breeding ground with notable alums the Key's. Enriching connections!

Jogging warm up/down (Treadmill) 9:10 [1] 1.0 mi (9:10 / mi)

Keeping it light this week- transition.

Running (Indoor track) 6:52 [2] 1.0 mi (6:52 / mi)

16x50m surges jogging the bends

Strength (Core) 20:00 [2]

Core and abs.

Stretching 7:00 [0]

With foam roller.

Wednesday Oct 24, 2012 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Good to get some fresh air, even under cloudy skies.

Running warm up/down (Indoor track) 14:54 3.2 km (4:39 / km)

Rolling along

Strength 1:00:00 [3]

Plyos with 4 sets box jumps, double and single leg, drop downs side steps, squats with 90#, cleans with 50, dead lifts 70, shoulder press 50, hams with 70 double and 50 singles. Pull-ups and tris.

Stretching (Legs ) 10:00 [0]

Trainer assisted, hams, quads and hips.

Tuesday Oct 23, 2012 #

Note
(rest day)

Washed out day. Rainy and all day meeting, so involuntary rest day.

Monday Oct 22, 2012 #

Note

Back to the "real world" where human behaviors can be even more challenging than complex terrain and science itself somewhat "simple"; actually the Orienteering metaphor is sursprisingly apt for the drug discovery and development process. Anyhow fond memories of my first NAOC, and would like to think ahead to 2014. But, you never know what life has in store and sometimes this sport is in equal measure frustrating and enriching.

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

Cool grey / gray day.

Running warm up/down (Indoor ) 7:31 [2] 1.6 km (4:42 / km)

Quick warm up before core and then biz dinner

Strength 25:00 [2]

Core with abs, followed by arma and shoulders.

Stretching 5:00 [0]

Legs with roller. Everything in good shape.
NB Either conditioning paid off or I just didn't huff and puff enough on the weekend.

Sunday Oct 21, 2012 #

Jogging warm up/down 10:00 [2] 1.75 km (5:43 / km)

Joggeroo plus drills, stretching and a coup,e of strides. Legs felt good.

Orienteering race 17:08 [4] 2.85 km (6:01 / km) +45m 5:34 / km

Disappointing run, not bad but not great and about 2 + mins squandered on route choice (wasnt reading ahead well enough to see some of the more direct forest routes) and an overrun on control 8. Missed first by 11 sec but should have executed sub 15 min with SL = 2.2 km. That's the way the cookie crumbles.

Note

Got myself back to Newark in time for plane, although pity had to miss the relays. Had the pleasure of sgb's company to the airport enabled by 3 iPhones!
Fun weekend and enjoyed a beer last night with NEOC board members tp and Mikka and joined by bl and Beth. Good IPA! and 2 NAOC silvers.

C • great to meet you 3

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