Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 14, 2016:

activity	#	time	miles		km		+m
Strength	3	2:15:00
Walking	4	1:48:00	6.71	(16:06)	10.8	(10:00)
Jogging	5	1:05:25	7.21	(9:05)	11.6	(5:38)	80
Stretching	4	29:00
Drills	3	26:00	1.24	(20:55)	2.0	(13:00)
Trail running	1	21:36	2.49	(8:41)	4.0	(5:24)	45
Orienteering	1	14:00	1.52	(9:12)	2.45	(5:43)	20	13 /	14c	92%
Track	2	9:30	1.86	(5:06)	3.0	(3:10)
Total	6	6:48:31	21.03		33.85		145	13 /	14c	92%

1:40

0:00

» now

Thursday Apr 14, 2016 #

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

Long day at work and given fatigue / heavy legs would have bailed on the speed work session. Peer group pressure and warm sunny 76F outside prevailed. A few laps counter cw in lane 5 (so a bit more distance) plus 4x100m strides.

Stretching 7:00 [1]

Dynamic. Generally tight hips.

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

Usual routine but no real bounce

Track intervals (Outdoor) 5:21 [3] 1.6 km (3:21 / km)

So fess up time! I wasn't bouncy after the warm up so I knew the 1200s even at T pace would be draining, especially given the strong wind down the home straight. However getting out there to do something seemed wise. In the end I settled for a Magic Mile of 16x100m with 100 jog recovery for the mental break and not having to hammer into the wind.
Given my 400/800 race focus for this coming season, this was twixt and tween a real speed and the intended V02max workout- rather focus the hard effort on the upcoming speed down ladder. Anyhow went with the flow effort wise and notched down from 21 to 19 per 100m as the legs loosened up.
I guess the moral is be flexible!

C • Know exactly how you feel -... 10

Wednesday Apr 13, 2016 #

Note

Looks like I have finally mastered HTML hyperlinking!
See cross-referenced training below!

Walking 24:00 [1] 2.5 km (9:36 / km)

70F sunny - wow!

Jogging warm up/down (Treadmill) 11:25 [2] 2.0 km (5:43 / km) +20m 5:26 / km

Ramp up

Stretching 5:00 [1]

With roller

Strength 1:00:00 [3]

Dynamic warm up with drills, then legs followed by arms and cool down core.
And the detail:

Dynamic Warm-Up:
Lunge and twist—High A’s—B’s—High Knees—Karaoke—High knee butts

Program:
OH Kettle Reverse Lunge 3 x 12
Lateral Step Ups 3 x 10 ea
3-way Hamstring touches 3 x 15

Reverse Lunge OH Slam 3 x 12 ea
Mountain Climbers 3 x 20 sec
SL Squats 3 x 12 ea

Seated Row 3 x 12
BW Dips 3 x 12

In-In-Out-Out Push up—3 x 12
Curls 3 x 15

Cool Down:
Ankle Circles
Kneeling Rotations
Hydrants
Hurdlers
Cats and Cows
Childs

Tuesday Apr 12, 2016 #

Jogging warm up/down (Indoor) 11:00 [2] 2.0 km (5:30 / km)

Early session

Stretching 10:00 [1]

Dynamic

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

Usual routine

Track warm up/down (Indoor) 30 [3] 0.2 km (2:30 / km)

4x50m wind sprints

Track (Indoor) 3:39 [3] 1.2 km (3:02 / km)

Not a fan of early Quality wo's- but work needs must! Outdoor temp 25F, so indoors...
Skipped the calibration 200, for fear of injury risk and because I have a recent benchmark effort.
Into the main Q1 program then of 6x200 as 150m cruise/50m sprint efforts with 3 min walk recovery. Target was c36sec.
First track wo in a few weeks so felt a bit rusty, but otherwise went fine.
Worked down from a 30/8 to 28/7 split for the 150/50m, with total 200m (rounded to nearest 1/10th) as follows:
38.8 (too cruisey :-)
38.0
36.0 (in the zone)
36.4
35.6
34.5
Avg = 36.5
And done!

C • good job! 2

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

Walk/easy jog cool down

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

Smelling the roses at LT

Note

Previous Session

Monday Apr 11, 2016 #

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

Sunny but chilly

Jogging warm up/down (Indoor) 10:30 [2] 2.0 km (5:15 / km)

A few laps (13) before drills

Stretching 7:00 [1]

Dynamic

Drills warm up/down 8:00 [1] 0.8 km (10:00 / km)

Std routine

Sunday Apr 10, 2016 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Quite nice and sunny

Trail running (XC) 21:36 [2] 4.0 km (5:24 / km) +45m 5:07 / km

Easy shake out effort

Strength 30:00 [1]

Yard work part 2

Note

5hours of music practice for upcoming gig. Exhausting and glad I don't do it for a living!

Saturday Apr 9, 2016 #

Jogging warm up/down 23:00 [1] 4.0 km (5:45 / km) +60m 5:21 / km

Play!
Jog to start, pick up controls and jog home.

Orienteering (Sprint) 14:00 [3] *** 2.45 km (5:43 / km) +20m 5:29 / km
spiked:13/14c

French Park - MNOC Skills meet. Interesting Park O course set by Justin. SL =2.1k Cool with ice still on the trails - nice running conditions.

Strength 45:00 [1]

Spring clean up part 1

Note

Big news today. Daughter number 1 (who graduates from doctoral Psych program in May) just got engaged to long time beau. A good match we feel!
Hopefully all they want is a low key low cost wedding in a Park :-)

C • Low key, low cost 3

Sprint - Splits

Friday Apr 8, 2016 #

Note
(rest day)

More work

« Earlier | Later »