Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending May 18, 2013:

activity	#	time	miles		km		+m
Walking	6	2:35:00	9.26	(16:44)	14.9	(10:24)
Strength	3	2:30:00
Jogging	5	2:07:19	14.81	(8:36)	23.84	(5:20)	205
Stretching	6	43:00
Running	2	38:56	5.26	(7:24)	8.46	(4:36)
MTB	1	34:47	8.2	(4:14)	13.2	(2:38)	180
Drills	2	20:00	0.43		0.7
Spin	1	16:15	3.73	(4:22)	6.0	(2:43)
Beach	1	1:03	0.25	(4:13)	0.4	(2:38)
Total	7	9:46:20	41.94		67.5		385
[1-5]	7	9:23:20

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Saturday May 18, 2013 #

Jogging warm up/down (indoor track) 8:15 [2] 1.6 km (5:09 / km)

Felt jaded this am but decided to go to the group marathon prep session at LT MG, led by my trainer Ewan. Legs felt OK.

Stretching 5:00 [0]

legs with roller

Strength (circuit) 50:00 [3]

Abs to warm up, then lunges, slams and 4x10sets of plyos (box jumps, step ups with drive etc), finishing with some arms and closed grip pullups to fatigue (did 22).

Running intervals (treadmill and track) 17:40 [3] 3.5 km (5:03 / km)

Strides, speed and hills group session. 1k of alternating strides (mile pace), then jog the bends, the 1 min, 2min, 3 min increasing intensity intervals (6:40 pace) with jog recovery, then 3x 90 sec hills - 8% at 9 min/mile (aka 6 min mile effort) all with 90 sec jog recovery between. Felt good.

Note

Generally feel like I am finding my running legs again and foot, whilst occasionally "tweaky" in the arch, is not holding me back. Have to plan some TTs soon (ie 600m, 1200m, 3k)

Note

Motivational reading arrived in my mail box! Located a copy of "the perfect distance" about the Coe -Ovett rivalry ($2 for the book and 3.99 for shipping from UK- I guess I should thank Amazon for something).

C • movie 4

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

Post rain outing.

Friday May 17, 2013 #

Jogging (Road) 24:15 5.0 km (4:51 / km)

Out early before it got too humid, cruising on the Aventura exercise trail.

Stretching 5:00 [0]

Legs

Note

Long day in the saddle - successfully gave talk - then made it home by midnight via Detroit.

Thursday May 16, 2013 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Cool non humid morn- shaking the legs out

Spin warm up/down 16:15 [2] 6.0 km (2:43 / km)

Easy effort

Stretching 6:00 [0]

Legs with roller

Drills 10:00 [1]

Hips and other dynamic loosener- uppers

Strength 20:00 [3]

Abs 10 mins then arms and shoulders 10 mins

Wednesday May 15, 2013 #

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

Apparently cooler in FL than yesterday in the TCs

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

Sunny LT break from meetings

Jogging warm up/down (Treadmill) 11:03 [2] 2.0 km (5:32 / km) +20m 5:16 / km

Decided on tempo day- so warm up inside.

Stretching warm up/down 10:00 [1]

Static and dynamic with hip drills.

Running tempo (Road) 21:16 4.96 km (4:17 / km)

Aventura exercise trail; 3.1 miles and clock stopped at just short of 5k. Warm at 80F with slight breeze. Good steady and comfortably hard effort- and pretty close to target threshold pace- felt a fade at 4 km and eased off the pace a tad. Haven't done one for a while, so felt good to have in the bag ahead of track season, although should do more.

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Back inside and dripping with sweat!

Tuesday May 14, 2013 #

Note

On the road again, so have to see what the day and rest of week brings re training opportunities. Feeling the need for speed!

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

Feeling jaded after flight (but only 3 hours duration)

Jogging warm up/down (Beach) 11:30 [2] 2.0 km (5:45 / km)

Barefoot in the soft sand with decent onshore breeze

Drills (Beach) 10:00 [2] 0.7 km (14:17 / km)

Pretty hard going so skipped the b skips but did everything else plus 4x50m strides

Beach (Sprints) 1:03 0.4 km (2:37 / km)

Short speed session in the soft sand. Marked off 50m and aimed for 10 reps @ 90-95% effort with 50m walk recovery between. Focused on arm drive and fast feet. With breeze slightly behind was hitting them fairly consistently at what I felt was sub 13sec 100m (on the track) effort - probably decent 400m training for say a 60.x target. Started to fatigue on last 2 so called it a day at 8. Went as follows (rounded to nearest tenth):
7.8, 8.0, 7.7, 8.1, 8.0, 7.9, 8.1, 7.7

Stretching 10:00 [1]

Static legs

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Short cool down and back to hotel.

Monday May 13, 2013 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Between rain showers - at least not cold.

MTB (Road) 34:47 13.2 km (2:38 / km) +180m 2:28 / km

Nice evening, so something different (as in if I am going to do any AR stuff, better get some bike legs going). Quick jaunt around Medicine Lake, initially into the wind. As I hefted my old 30# clunker up the rolling hills on the way home, my mind drifted to Mr Wentzl's 20# work of art, and a former (now disgraced) champ who is quoted as saying "its not about the bike". Right Lance- I get it!
Anyhow a satisfying outing, without mechanical or physiologic enhancement.

Sunday May 12, 2013 #

Jogging (Trail) 54:46 10.24 km (5:21 / km) +165m 4:57 / km
ahr:131 max:152

Mother's Day expectations dutifully exceeded, so out for a run in the park- loops of French XC trails with some nice hills on the way. Cool 40F necessitated full body cover. Generally mellow pace except for last 2k which were a bit faster (4:55 / k).

Walking 27:00 [1] 2.5 km (10:48 / km)

Strength 1:20:00 [2]

More raking and carrying - spring clean up finished :)

Stretching 7:00 [0]

With roller.

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