Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Dec 13, 2013:

activity	#	time	miles		km		+m
Walking	4	1:39:00	6.46	(15:19)	10.4	(9:31)
Jogging	3	1:18:45	8.92	(8:50)	14.36	(5:29)	248
Orienteering	1	1:00:37	3.74	(16:12)	6.02	(10:04)	160	10 /	12c	83%
Massage	1	1:00:00
Strength	2	58:00
Spin	1	32:02	9.94	(3:13)	16.0	(2:00)
Stretching	4	31:00
XC ski	1	25:17	2.8	(9:03)	4.5	(5:37)	60
Erging	1	11:30	1.55	(7:24)	2.5	(4:36)
Total	6	7:36:11	33.42		53.78		468	10 /	12c	83%
[1-5]	6	6:36:11

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Friday Dec 13, 2013 #

Event: OCIN - US Night and Relay Championships

Note

En route to OCIN land. Sadly, despite legit recruitment efforts, looks like I will be in a non eligible team second year in a row :( May have to reassess this whole team thang. Oh well good excuse to escape work for a day.

Stretching 10:00 [1]

Legs plus some drills

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Loops around the car park

Orienteering race (Night O champs) 1:00:37 **** 6.02 km (10:04 / km) +160m 8:53 / km
spiked:10/12c

A few inches of snow under foot, snowing during event but relatively mild 30F (certainly compared to MN!). Solid run, slow and steady with attention to compass) a few bobbles and maybe 3-4mins of errors. Off to right at 5 (45s), slow slog on 1.6k long leg to 6 (2 mins) hesitated around circle (1min), off to right on 8(45s). Second on green 3 mins behind Chris S, and first on M55 (at least when I left). SL = 5.1

OCIN_US_Night_2013_Green - Splits

Thursday Dec 12, 2013 #

Walking 30:00 [1] 3.1 km (9:41 / km)

Sunny and at 10F feels warm out!

Erging warm up/down (CP2) 11:30 [2] 2.5 km (4:36 / km)

Gradual warm up

Strength 48:00 [2]

Lighter session, legs/arms, core and abs super sets 2x10 pairs.

Stretching 12:00 [1]

Legs with roller

Wednesday Dec 11, 2013 #

Note
(rest day)

No window of opportunity during day, and brain dead by the time I got home- so rest day

Tuesday Dec 10, 2013 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Better than nothing at LT- brrr

Jogging intervals (Treadmill) 30:38 6.11 km (5:01 / km) +60m 4:47 / km
ahr:153

A little speed work. Warm up 1km, then 10x1 min @ 3:55m/k pace with 1 min jog recovery and then 1 km cool down

Monday Dec 9, 2013 #

Spin (Lifecycle) 32:02 [2] 16.0 km (2:00 / km)

Easy spin, hotel gym, with some hills thrown in. Recorded 965m of climb, although seemed to me I was at sea level most of the time!

Strength (Core/abs) 10:00 [2]

Ab routine, finishing with walking planks.

Stretching 3:00 [1]

Legs with roller

Note

Dealing with expected delays getting out of DC, but not because of weather here-all the ice pretty much gone-nope delays in the TC.

XC ski warm up/down (Skate) 25:17 [2] 4.5 km (5:37 / km) +60m 5:16 / km

French under lights. Hmm, first time skate this winter; very rusty and technique was worse than it usually is. So practiced some no poles, dp and V1. Frigid at -8F, multi layers and maybe even overdressed. Skis had mediocre glide.

Sunday Dec 8, 2013 #

Walking 30:00 [1] 3.2 km (9:22 / km)

A miserable DC day with freezing precip.

Massage (Sports ) 1:00:00 [0]

Ahh, relief from tight muscles

Note
(rest day)

Too many meetings / receptions / dinners to fit anything else in

Saturday Dec 7, 2013 #

Jogging (Treadmill) 42:07 7.25 km (5:49 / km) +188m 5:09 / km

Early plane to DC and 40F outside- balmy. Anyhow inside to hotel gym and uphill running- 2, 4, 6% for 6 mins each, then back down, with warm up and cool down either end. A bit of a grind really and glad to get it done. Anyhow off to meetings :(

Stretching 6:00 [1]

With roller. Residual DOMS from Thursday night.

Walking 24:00 [1] 2.5 km (9:36 / km)

DC to and from dinner.

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