Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 6, 2014:

activity

time

miles

Walking

2:00:00

7.27

(16:30)

11.7

(10:15)

Orienteering

1:52:09

8.2

(13:40)

13.2

(8:30)

325

23 /

24c

95%

Jogging

1:24:22

8.91

(9:28)

14.34

(5:53)

265

Massage

1:00:00

Strength

55:00

Stretching

15:00

Total

7:26:31

24.38

39.24

590

23 /

24c

95%

[1-5]

6:26:31

2:38

0:00

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Monday Oct 6, 2014 #

Note

Got a flu shot this am.

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

Loosening out any kinks.

Jogging warm up/down (Treadmill) 11:00 [1] 1.74 km (6:19 / km)

Real easy

Stretching 10:00 [1]

Hip drills

Sunday Oct 5, 2014 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km) +70m 5:06 / km

Felt fresher but still an early wake up to get to an early start. Seemed to have more zip in the legs.

Orienteering race 40:13 4.35 km (9:15 / km) +135m 8:00 / km

Could have been a better day. Botched 1 by a minute not thinking that the depression was uphill from the marsh, botched 2 by a minute getting onto the wrong spur too early and really botched 3 (smallish reentrant that I was within 10 m of flag but spent 5 mins circling back). Very cautious to 4, then got a bit more confident. However damage done and 7 mins down. Last 1/3 of easier navigation went faster and did well time wise. Did remind myself at start to be patient/pedantic however it didn't work out that way as I rushed the first 3 controls. Just not doing enough of this highly technical stuff to be good enough. PS Did have trouble reading the detail on the map, so better pritning and/or 1:7500 would have been a boon.

Note

Longish drive back to Buffalo airport via country roads, eventually catching up with rain again. Sitting at airport with flight delays, so my plan to see Ros at MSP on her way to Australia (Mom nursing home trip) is likely scupper end.

Note

Made it home, despite a 25 min connection in DTW that had me running the length of A concourse from A67 to A7. Enough!

Middle Green Y - Splits

Saturday Oct 4, 2014 #

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km) +70m 5:08 / km

To the start with some drills to loosen up.

Orienteering 54:30 [3] **** 5.53 km (9:51 / km) +135m 8:47 / km
spiked:4/5c

Felt really sluggish due to poor nights sleep, but got off to a reasonable start. Things fell apart on the attack to control #4. Looks like I got off to the right on the compass, because for the life of me I couldn't distinguish the light green/dark green border and located a number of substantial but unmapped co ferrous trees (the control location being between a thicket and a tree). Poor mapping in the area didn't help but neither did I, feebly reattacking from 3 vague attacks points. Was about to bin it when voila! Damage done and 20 mins down, energy and spirits eroded. Nailed the next control, and then on the way to 6 looked at the rest of the course with on leg a 2km trail run and decided WTF, time to go home. Yep some O days just get under my skin.

C • Under the skin 2

Note

Mentally I was very tired (too much flying/ Early starts etc) and debated whether to have a snooze at the picnic or head back. Choose the latter and was really struggling to stay alert on the drive, nearly pulled off at one point then saw it was only 10 mins to go. Made it to the hotel safely and had a good snooze.

Long Green Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals

Note

Up early to catch 6 am flight to Buffalo via Detroit and then car to Rochester. Accompanied by rain most of the way, but otherwise uneventful journey.

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Feeling sluggish after travel, but got things moving with some wind sprints and drills.

Orienteering race 17:26 [4] *** 3.32 km (5:15 / km) +55m 4:51 / km
spiked:19/19c

Patient steady run on a Park O type map/course. Picked good routes and managed the course setters obstacles without bother. Could have pushed harder, but generally that doesn't mean good things! Anyhow clean run and good enough for the win in M60.
Great to see lots of familiar faces.

C • congrats on your sprint age... 3

Walking 35:00 [1] 3.2 km (10:56 / km)

Stayed for the awards ceremony and by the time that had finished no more buses showed up. So walked back to car with a group of about 20 others. Wind picking up but at least it didn't rain.

Sprint Green - Splits

Thursday Oct 2, 2014 #

Note
(rest day)

RD, nada, zip. Although 6000 steps and 4.5k walking around the joint.

Wednesday Oct 1, 2014 #

Note

Another month in the bag. Injury recovery AOK

Musing on Cerutty vs. Lydiard (both had extremely successful proteges), came across this piece of golden oldie. If the French commentary isnt too distracting, its worth watching for some classic Herb Elliott form http://www.ina.fr/video/CPF04006926/le-sorcier-de-...
And yep running fashions come and go!

Walking 32:00 [1] 3.0 km (10:40 / km)

Fall is here- rain and chill!

Jogging warm up/down 11:20 [2] 2.0 km (5:40 / km)

Easy warm up

Strength 55:00 [2]

Lighter session tonite as follows:

Single Leg RDL’s on foam 3 x 12
Caterpillar Walk Outs 3x8
Plate touch and punch 3 x12

Stir the Pot 3x12 ea
Step ups 3x12
Mummies 3 x 30sec

T-Push-Ups 3 x 10
Squat with Band Row 3 x 10
Sumo’s 3 x 10 ea

Static Lunge with Trunk Twists 3 x 10 ea
Cat and Cow 3 x 12
Clams 3

Massage 1:00:00 [0]

Monthly maintenance

Tuesday Sep 30, 2014 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Cool change

Jogging (trail/hill) 25:02 4.5 km (5:34 / km) +125m 4:53 / km

Went top the HS track and soccer tournament in full swing with paid entry. Backtracked to French Park, did a mile warm up then 5x150 hill sprints (more Percy Cerutty than Lydiard :) on the 20m sledding hill. Focused on power, knee lift and arm action. Sprints in 32-34 with 80-90 sec recovery. Trail run home.

Stretching 5:00 [1]

With hip drills

FP Sledding Hill - Splits

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