Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 5, 2013:

activity	#	time	miles		km		+m
Walking	5	3:28:45	14.29	(14:36)	23.0	(9:05)
Strength	3	1:31:00
Orienteering	1	51:58	4.85	(10:43)	7.8	(6:40)	60	11 /	14c	78%
Jogging	3	48:17	5.34	(9:02)	8.6	(5:37)	60
Spin	1	18:03	6.21	(2:54)	10.0	(1:48)
Stretching	3	15:00
Running	1	13:45	1.99	(6:55)	3.2	(4:18)	32
Total	6	7:26:48	32.68		52.6		152	11 /	14c	78%
[1-5]	6	7:16:48

1:34

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Saturday Oct 5, 2013 #

Event: MNOC Tamarack White Bear Lake

Walking 28:00 [1] 2.5 km (11:12 / km)

Dodging rain showers

Orienteering 51:58 [3] *** 7.8 km (6:40 / km) +60m 6:25 / km
spiked:11/14c

Progressing up to green. Reasonable day between rain. Trick was to avoid a lot of heavy going prairie running by using trail network. Steady run again, dropping a couple of minutes on "easy" controls at end - overrunning on a 1:7500 map basically. SL around 5.5 adjusting for impassable pond / marsh in center of map.

Note

Some interesting route choice options yesterday (PFCs course seemed to make the most of this area). S-1 left vs. right around central lake. Left was shorter and faster- I went right! 3-4 left vs. right around small lake. Left was shorter and faster- I went right! 7-8 left vs. right around large lake. Left was shorter and faster. Finally got one right!

Green - Splits

Friday Oct 4, 2013 #

Spin warm up/down (lemond) 18:03 [2] 10.0 km (1:48 / km)

before strength

Strength 45:00 [2]

Mixed session of lower, upper and core.

Stretching 5:00 [1]

legs with roller

Thursday Oct 3, 2013 #

Walking 19:30 [1] 2.5 km (7:48 / km)

Brisk shake out walk- knee lube- dark out but no rain

Note

WOTW is apparently GAFFLE and derivatives thereof. In verb form seems to symbolize the AP behavioral spectrum of sublime to ridiculous with the pursuit of inane banter somewhere in the middle.

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

Before and between ints.

Running intervals (Treadmill) 13:45 3.2 km (4:18 / km) +32m 4:06 / km

Plan was 8x400m sub threshold with 200m jog recovery. Aimed around 7 pace and went as follows:
1:45 (1:30) 1:44 (1:33) 1:43 (1:27) 1:44 (1:27) 1:43 (1:28) 1:43 (1:29) 1:43 (1:25)1:40

Walking warm up/down 9:15 [1] 1.0 km (9:15 / km)

Winding down

Stretching 5:00 [0]

Legs with roller

Wednesday Oct 2, 2013 #

Note
(rest day)

All day meetings so an excuse for a rest day.

Tuesday Oct 1, 2013 #

Walking 1:34:00 11.0 km (8:33 / km)

Setting and retreiving flags for nav challegne (O map score O and Sat Nav map for classic O - all on Foot-O) oh- metaphor / experiential exercise for "collective accountability" in the foot steps of Lewis and Clarks "Voyage of Discovery". Tiring with interventions and facilitation hats.

Monday Sep 30, 2013 #

Walking 31:00 [1] 3.5 km (8:51 / km)

Course setting for tomorrow's Corp team challenge.

Jogging warm up/down (Treadmill) 10:42 [2] 2.0 km (5:21 / km) +20m 5:06 / km

Started slow and worked up to 7 pace

Strength 26:00 [2]

Core session with hip drills, abs (inc. RTs with 20#) gluts, hams and toe /foot exes.

Stretching 5:00 [0]

Legs with foam roller

Sunday Sep 29, 2013 #

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

Nice day. Logable outing :)

Strength 20:00 [2]

Pushing and pulling logable.

Jogging warm up/down (Trail) 19:35 [2] 3.6 km (5:26 / km) +40m 5:09 / km

Questionably logable, easy shake out jog on French xc trails. Some "grooming" evident. Stiff knees so hot tub tonite.

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