Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 23, 2013:

activity	#	time	miles		km		+m
Walking	7	2:58:30	12.02	(14:51)	19.35	(9:13)
Strength	2	1:16:00
Jogging	3	50:05	5.59	(8:57)	9.0	(5:34)	70
Orienteering	1	31:00	3.26	(9:30)	5.25	(5:54)	60
Trail running	1	28:53	3.23	(8:56)	5.2	(5:33)	60
Running	1	22:20	2.49	(8:59)	4.0	(5:35)	155
Stretching	2	17:00
Total	7	6:43:48	26.59		42.8		345

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Saturday Nov 23, 2013 #

Trail running 28:53 [2] 5.2 km (5:33 / km) +60m 5:15 / km

Barely double digit temps, so brr cold- full layers plus balaclava. Hard to warm up the muscles, so trugged along in a semi-daze.

Walking 29:00 [1] 2.6 km (11:09 / km)

Business like walk today for the team.

Note

Struck a blow against buckthorn with lopper and saw - not worthy of "logging" time but good for the soul. Nasty nasty invasive species!

C • Brother Buckthorn Killer Society 11

Friday Nov 22, 2013 #

Walking 35:30 [1] 4.0 km (8:53 / km)

Brisk out. Rewarded by half way stop for a classico doppio macchiato chez cafe Caribou.

Really looking forward to a vacation next week (confess I am travel weary- although 2 trips for year remain; 1 to DC and 1 to UK via OCIN-land :) . Daughters coming to town, annual turkey feast, chilling out. TG has become our favorite holiday largely becuase it is devoid of any imposed commercial overlay and is just a great time for folks to get together. So does this mean. As a former Anglo-Swiss Australian, I really am an American now?

Walking 19:30 [1] 2.3 km (8:29 / km)

Counted 10 snow flakes

Jogging warm up/down (Treadmill) 21:40 [2] 4.0 km (5:25 / km) +40m 5:10 / km
max:140

Warm up with 6x1min strides at 4m/k pace with 1min jogging between then warm down.

Strength 1:00:00 [3]

Circuit of upper and lower body combos using TRX, bosu ball, free weights (squats, hops, lunges, pu's , cu's etc), finishing with abs/core work, including 2 sets of single leg bridges holding for 1 min each.

Stretching 10:00 [1]

With roller

Wednesday Nov 20, 2013 #

Note

2nd opinion today - best guy in town for da Vinci - so maybe nudging in that direction.

Walking 22:30 [1] 2.5 km (9:00 / km)
(rest day)

Usual LT constitutional. Cold hands tho as no gloves.

Tuesday Nov 19, 2013 #

Walking 26:00 [1] 2.75 km (9:27 / km)

Chilly bluster.

Jogging warm up/down (Treadmill) 11:45 [2] 2.0 km (5:53 / km)

1k before and after.

Running (Treadmill) 22:20 [3] 4.0 km (5:35 / km) +155m 4:41 / km
max:148

Uphill running with 5 mins @2, 4 and 6 % grade holding pace at 5:40/k then down 1 % per min speeding up and rounding out at 4km. Steady effort and part of the HTFU program.

Stretching 7:00 [1]

With roller