Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 4, 2014:

activity	#	time	miles		km		+m
Buckthorn bashing	1	3:00:00	3.42	(52:40)	5.5	(32:44)	1000
Walking	6	2:55:00	10.25	(17:04)	16.5	(10:36)
Strength	3	2:50:00
Massage	1	1:00:00
Jogging	3	45:00	4.91	(9:10)	7.9	(5:42)	53
Running	2	34:24	4.47	(7:41)	7.2	(4:47)	72
Stretching	4	30:00
Trail running	1	22:47	2.55	(8:57)	4.1	(5:33)	65
Spin	1	17:00	6.21	(2:44)	10.0	(1:42)
Track	1	9:09	1.24	(7:22)	2.0	(4:35)
Drills	1	5:00	0.31	(16:06)	0.5	(10:00)
Total	7	12:28:20	33.37		53.7		1190
[1-5]	7	11:28:20

4:02

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Tuesday Nov 4, 2014 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Blustery out

Note

7.85 (up over 2pts in 1 year)- time is nigh.

C • You have a date yet? 6

Jogging warm up/down (Treadmill) 15:00 [2] 2.8 km (5:21 / km) +28m 5:06 / km

Mile before and a bit after

Running (Treadmill) 14:48 3.2 km (4:37 / km) +32m 4:24 / km

Cold, dark and windy outdoors, so time to rekindle my on again off again love/hate treadmill relationship. Had no plan in mind, but improvised after warm up to do a "broken mile" of 16x100m (6 min pace) with recovery 100m around 8:30 pace. Eased into it and felt pretty good at end, maintaining form well.

Massage 1:00:00 [0]

Monthly musculoskeletal maintenance.

Monday Nov 3, 2014 #

Walking 25:00 [1] 2.5 km (10:00 / km)
(rest day)

Cool Fall day

Stretching 8:00 [1]

Legs with roller and hip exes

Strength 20:00 [2]

Core and abs

Sunday Nov 2, 2014 #

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

Quite pleasant out

Buckthorn bashing 1:00:00 [2] 2.0 km (30:00 / km) +250m 18:28 / km

Up and down a 40 deg slope part 1

Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)

Mile before with 4x100m strides and a bit after workout

Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)

Hips and other dynamic routines

Track intervals 9:09 2.0 km (4:35 / km)

Mile pace 100m alt with 100m jog recovery (r). As follows to nearest whole sec:
21 (32)
21 (35)
22 (35)
21 (35)
21 (35)
20 (34)
21 (36)
21 (35)
21 (33)
20 (30)
1 km in 3:29, recovery 5:40

Buckthorn bashing 2:00:00 [2] 3.5 km (34:17 / km) +750m 16:33 / km

Another session and about 1/2 way done. Hard yakka!

C • Well Done!! 4

Stretching 5:00 [1]

Legs with roller.

Saturday Nov 1, 2014 #

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

Frosty morning

Strength 1:30:00 [1]

Tedious work- leaf raking and picking up- about 4 hours worth.

Trail running (XC trails) 22:47 [2] 4.1 km (5:33 / km) +65m 5:09 / km

A bit tired after yard work , so only a short easy outing to loosen the legs in the hope of a track workout tomorrow.

Friday Oct 31, 2014 #

Walking 34:00 [1] 3.2 km (10:37 / km)
(rest day)

Cold hands - needing gloves

Thursday Oct 30, 2014 #

Walking 26:00 [1] 2.5 km (10:24 / km)

Brisk temps at LT

Jogging warm up/down (Treadmill) 15:00 [2] 2.5 km (6:00 / km) +25m 5:43 / km

Before and after intervals

Running intervals (Treadmill) 19:36 4.0 km (4:54 / km) +40m 4:40 / km

Back to the ole treadle and some cruise intervals. 8x400 at 6:58 pace (1:44) with 100m recovery (45-50sec). Felt good.

Stretching 9:00 [1]

Legs with roller

Wednesday Oct 29, 2014 #

Spin warm up/down 17:00 [2] 10.0 km (1:42 / km)

Keeping the cadence around 100

Stretching 8:00 [1]

Legs with roller

Strength 1:00:00 [3]

Std Wed. session as follows

Walking Lunges with 3x Static 3x
Mountain Man Mikes 3 x 15
Band Glute Kick Backs 3 x 15

Stir the Pot 3x8 ea
Renegade Rows 3 x 12
Trunk twist with MB Toss 3 x 12

3x Through
Side to Side Slams- 12
Push-Up Burpees- 5
TRX Rows -15
Push-Up Burpees-5
Forced Pull-Ups- 5

Paloff Press 3 x 10
Toe Touch- Side to Side- 3 x 10
Clams 3x

3x
Cat and Cow
Fire Hydrants
Lunge with Trunk Twists

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