Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Dec 1, 2015:

activity	#	time	miles		km		+m
Walking	5	2:17:00	8.56	(16:00)	13.78	(9:57)	65
Strength	2	1:30:00
Jogging	4	48:15	5.53	(8:43)	8.9	(5:25)	20
Drills	2	46:46	0.62		1.0
Stretching	3	37:00
Trail running	1	31:55	3.57	(8:56)	5.75	(5:33)	45
Running	1	3:06	0.62	(4:59)	1.0	(3:06)
Track	1	55	0.24	(3:47)	0.39	(2:21)
Total	6	6:34:57	19.15		30.82		130

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Tuesday Dec 1, 2015 #

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

At Bethel U indoor track

Jogging warm up/down (Indoor) 6:15 [2] 1.2 km (5:12 / km)

A few faster paced laps

Drills 40:00

Joined the TC RC sprint training group under the watchful eye of Coach Anton, a former Russian Olympic medalist in the 4x400m. Handful of 20-30 something post collegiate short and long sprinters - a couple of all Americans. Had novelty of being oldest person in the group by a long ways.
Learned some new drills, got some good tips on form. Lots of bounding type exercises.

Track intervals (Indoor) 55 [3] 0.39 km (2:21 / km)

Went to the session with the intent of doing 4-5 x300m reps. Anton had other ideas, so I went with the flow. First set 5x30m focusing on knee drive and staying low. Walk back between each and 5 min recovery between sets. 4-5 seconds per burst.
Second set 4x60m, crouch start to low position then all out last 30m. 8-9 s per straightaway. All done in the space of 10 mins with a session lasting 90 mins. Who knew where the time went. Certainly a different vibe with sprinters vs. mid distance training. Enjoyable evening and I learned a lot.

C • Very interesting! Looking f... 2

Strength warm up/down 15:00 [2]

Active cool down drills with core.

Monday Nov 30, 2015 #

Jogging warm up/down (Indoor track) 17:20 [2] 3.2 km (5:25 / km)

Shake out workout. Mile before and and a mile after exercises

Stretching 20:00 [1]

Static and dynamic with some core thrown in.

Note

Snowy day- no walking at LT :-(

Sunday Nov 29, 2015 #

Walking 37:00 [1] 3.5 km (10:34 / km) +65m 9:40 / km

Nice walk in the snowy woods.

Note
(rest day)

Too much partying this weekend.

Saturday Nov 28, 2015 #

Jogging warm up/down 13:45 [2] 2.5 km (5:30 / km)

Indoor track -1.5k before, 1k after sprint drills

Stretching 10:00 [1]

Static and dynamic

Drills 6:46 [3] 1.0 km (6:46 / km)

3 sets of the std routine

Running intervals (Indoor track) 3:06 [4] 1.0 km (3:06 / km)

Sprint training: 6x40/40/40m sprint/cruise/sprint with 40m walk recovery
5x30m falling starts.
All at approx 90% Vmax

Walking 4:00 [1] 0.48 km (8:20 / km)

Shakin' out the legz

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

Clear and chilly

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.

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