Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 27, 2014:

activity	#	time	miles		km		+m
Walking	7	3:31:00	12.21	(17:17)	19.65	(10:44)
Jogging	4	1:37:24	10.87	(8:57)	17.5	(5:34)	230
Strength	3	1:35:00
Orienteering	1	1:01:08	3.7	(16:32)	5.95	(10:16)	140	12 /	13c	92%
Stretching	4	31:00
Spin	1	14:30	4.97	(2:55)	8.0	(1:49)
Drills	1	10:00	0.5	(20:07)	0.8	(12:30)
Track	1	8:26	1.49	(5:39)	2.4	(3:31)
Total	7	8:48:28	33.74		54.3		370	12 /	13c	92%

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Saturday Sep 27, 2014 #

Event: MNOC Minnegoat Weekend

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

DT early.

Orienteering race 1:01:08 **** 5.95 km (10:16 / km) +140m 9:12 / km
spiked:12/13c

Ventured out (1:40 drive) to America's Dairyland and was rewarded with some nice O. Warm day with temps in the high 70s. Didn't feel macho enough, and not enough time anyhow, for a goat length course. Said hi to a few familiar faces and watched the mass start. Went for green myself and that provided sufficient satisfaction. A nice course vetted by Mike and Julia, with generally runnable terrain. Reminiscent of NH glacial terrain but without the rock features, so lots of attention to positive and negative contour features was required. Smooth and steady (honest effort but not super fast) and maybe a minute lost (AP may show clean) getting a tad offline on the way 4 (couldn't locate the indistinct trail but had good map contact otherwise) and on way to last control had to turn right about 40m. Will predict the 14.4 k for the goat winner a tad under 2 hours and for most it will be a long hot day in the saddle. SL 5.3 km.

C • pretty good predictor as OB... 3

Green - Splits

Friday Sep 26, 2014 #

Walking 41:00 [1] 3.6 km (11:23 / km)
(rest day)

Sci walk and talk. Unbelievably nice summer weather in the high 70s.

Note

Despite being a rest day, still managed to cover over 10km with 13000 steps. Got my 2M steps badge today :)

Thursday Sep 25, 2014 #

Walking 28:00 [1] 2.75 km (10:11 / km)

Pretty warm out today.

Jogging warm up/down 17:00 [2] 3.0 km (5:40 / km)

2 km at start and 1 km after intervals.

Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)

Usual routine including hip drills and 4 x100 strides

Stretching 6:00 [1]

Track intervals 8:26 2.4 km (3:31 / km)

Just perfect out with 80F slight breeze, so no excuse but to get another track session in. Days are numbered I fear. Decided on a VO2 session and 6x400 at mile pace with 200m (2min) recovery. Despite travel fatigue this went better than expected as follows:
86.1
86.3
84.9 (started to relax at this point)
84.9
83.7
80.0
Avg = 84.3

400m intervals - Splits

Wednesday Sep 24, 2014 #

Note

Slo to go today but at least back at home- almost coast to coast yesterday NYC-DEN-MSP.
WOTD: Nidification
TOTD: For multi-factorial reasons, Orienteering in the US is destined to become an evermore dwindling fringe sport- someone care to prove me wrong?
Time to go for a walk...

C • Unfortunately I think you a... 7

Walking 30:00 [1] 2.8 km (10:43 / km)

Clearing the head time

Spin warm up/down 14:30 [2] 8.0 km (1:49 / km)

Easy effort

Stretching 10:00 [1]

Legs with roller and hip drills

Strength 1:00:00 [3]

Another solid session

Single Leg TRX Squats 3x10 ea side
TRX Lateral Lunges 3x10 ea side
Skaters 3x30 sec

Squat and Med Ball Toss 3 x 10
Side to Side Med Ball Slams 3x10 ea side
Med Ball Push Ups (Side to Side) 3x10

SL Triceps Push down 4 x 10
½ Kneel Lat Pull downs 3 x 12
Cable Skiers 3 x 20 sec

Deltoid Complex 3x5 (10#)
Goal Posts 3x12
Heavy Pants 3x12 (25#)

Cobra’s 3x15
Hip Bridges (sl on roller) 3x15
Dead bugs 3x20

Tuesday Sep 23, 2014 #

Jogging (Treadmill) 28:50 5.0 km (5:46 / km) +60m 5:26 / km

Body clock at 5 am said too early. Anyhow gradually warmed into it.

Stretching 5:00 [1]

Getting the kinks out

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

Getting here and there

Note

Just saw the course notes for the champs. Another bloated (2.7k) sprint appears on offer. Starting to despair!

Monday Sep 22, 2014 #

Walking 22:00 [1] 2.1 km (10:29 / km)

Very pleasant LT outing.

Jogging warm up/down (Treadmill) 16:24 [2] 3.0 km (5:28 / km) +30m 5:12 / km

Gradual ramp

Stretching 10:00 [1]

Legs with roller and hip drills.

Strength 10:00 [2]

Lite core and abs session

Note

Off on a 30 hour 3 cities/states speaking tour. First stop NY!
Absolutely gorgeous day for flying, clear skies and the gentle arc of the earth's surface visible in the distance. Almost over the DWG.

Sunday Sep 21, 2014 #

Walking 32:00 [1] 2.8 km (11:26 / km)

Cool and overcast.

Jogging (Trail) 35:10 6.5 km (5:25 / km) +140m 4:53 / km

French Park XC. Wanted an easy run , neither too long nor too short and this was just right at a nice loping pace. Mentally refreshing. Temp was 57F so wore over knee compression tights for ham, knee and calf protection.

Strength 25:00 [1]

Misc. yard work.

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