Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 27, 2015:

	activity	#	time	miles		km		+m
	Walking	5	2:26:20	9.29	(15:45)	14.95	(9:47)	10
	Strength	1	1:15:00
	Massage	1	1:00:00
	Trail running	2	53:24	6.06	(8:49)	9.75	(5:29)	90
	Jogging	3	37:25	4.11	(9:07)	6.61	(5:40)	66
	Stretching	3	21:00
	Running	2	15:54	2.36	(6:44)	3.8	(4:11)	38
	Total	6	6:49:03	21.82		35.11		204
	[1-5]	6	5:49:03
averages - weight:64kg

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Friday Nov 27, 2015 #

Trail running (XC) 31:55 5.75 km (5:33 / km) +45m 5:21 / km

Snowy trails- with ice! Used the spike crosses for traction. Have to get used to running again in 20F cool.

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

Frosty walk but fun. Good news in that our 7yr old female Berner who developed a nasty idiopathic ICA in June, now in remission thanks to heroic doses of azathioprin and cyclosporine, went for a walk around the block!

Note

Busy day with afternoon tea in St Paul to celebrate oldest daughter's Psych.D (now I get a lifetime of free interventions!) and in truly a first for me, BF car shopping!

C • Free interventions 2

Thursday Nov 26, 2015 #

Note
(rest day)

To airport to pick up the girls - arriving within 5 mins of each other fromBOS and LGA
Slothful Day Planned

Wednesday Nov 25, 2015 #

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

50F mild

Jogging (Treadmill) 10:55 [2] 2.0 km (5:28 / km) +20m 5:12 / km

Ramp with 4x100 strides

Strength 1:15:00 [3]

Drills and speed drills to start, legs (more volume), arms then cool down.

Dynamic warm up:
Figure 4’s—High Knees—Butts—high Knee butts- Chicken wing—Karoke
Knee drive
Ladder: Straight (Every double)- Lateral (Every single)-Bunny Hop (Single)-- Straight (Every single) Bunny Hop (Every other)

Program:
RNT Reverse Lunges 4 x 10
RNT RDL 4 x 12 ea

Seated Calf Raises 3 x 15
Sumos 3 x 15

Hip Adduction 3 x 15
Hip Abduction 3 x 15

Pec Fly 3 x 15
Rear Delt Fly 3 x 15

Cool Down:
Hip circles
Ankle Circles
Clams
Hurdlers
Cats Cows

Stretching 7:00 [1]

Legs with roller

Note

Thinking about signing up for the Penn Relays with old club Mass Velocity in the 4x400 old farts division.

Tuesday Nov 24, 2015 #

Walking 28:00 [1] 3.0 km (9:20 / km)

Running errand on foot

Jogging warm up/down (Treadmill) 16:30 [2] 3.0 km (5:30 / km) +30m 5:14 / km

2km before intervals with 4x100m strides at faster pace, 1km after intervals cool down

Stretching 7:00 [1]

Static legs

Running intervals (Treadmill) 7:54 2.0 km (3:57 / km) +20m 3:46 / km

Plan was 4x400m around Tpace with 200m recovery. Ran these at 6:20 pace and had enough left to do a fifth.
1:34-1:35 per watch with 1:40 recovery.

Walking warm up/down (Treadmill) 8:20 [1] 1.0 km (8:20 / km) +10m 7:56 / km

Recovery sections

Massage 1:00:00 [0]

Forgot to note the monthly tune up in my log.

Monday Nov 23, 2015 #

Jogging warm up/down (treadmill) 10:00 [2] 1.61 km (6:13 / km) +16m 5:55 / km

Warm up to establish baseline measures

Running (treadmill) 8:00 1.8 km (4:27 / km) +18m 4:14 / km
weight:64kg

VO2 test (man do I hate the mask!). Moving well through the ramp up and happy with the numbers- felt better than back in June 2014- will further parse data for more insights. Top line:
Threshold at 158 bpm and 9 mph
VO2 55.0 (ml/kg/min) at AT
VO2/bpm at AT = 0.35 (ml/kg/beat) vs. 0.31 in 2014 - so more efficient this year!
Interestingly an online calculator (Nordic study) estimated around the same number, which has held up pretty well for me since 2012.

Stretching 7:00 [1]

Legs with roller

Sunday Nov 22, 2015 #

Walking 30:00 [1] 2.75 km (10:55 / km)
(rest day)

Out for a bit of fresh air

Note

Treadmill test in am so following the instructions for no running and no beer!

Saturday Nov 21, 2015 #

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

Fresh chill day

Trail running (XC) 21:29 4.0 km (5:22 / km) +45m 5:05 / km

Shake out and for the most part mellow run through the woods on frosty trails.

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