Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 27, 2016:

activity	#	time	miles		km		+m
Walking	3	1:32:00	5.25	(17:31)	8.45	(10:53)
Strength	1	1:00:00
Jogging	4	43:48	4.78	(9:09)	7.7	(5:41)	45
Stretching	4	41:00
Drills	3	29:30	1.86	(15:50)	3.0	(9:50)
Trail running	1	21:25	2.49	(8:37)	4.0	(5:21)	100
Track	1	3:20	0.75	(4:28)	1.2	(2:47)
Total	7	4:51:03	15.13		24.35		145

1:17

0:00

» now

Wednesday Apr 27, 2016 #

Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +25m 5:30 / km

1km warm up then 6x100 strides at 12mph, with recovery jog and cool down at end.
Keeping it light ahead of Friday (100m at 5:30 and 400m at 7:30)

C • Will you have time to pract... 2

Stretching 15:00 [1]

Dynamic exercises

Tuesday Apr 26, 2016 #

Jogging warm up/down (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km

Gradual ramp

Stretching 6:00 [1]

Legs with roller

Strength 1:00:00 [2]

Busy day at work, so later session and with Penn coming up, elected to ease back on reps and weights. Good ROM work out starting with drills and ending with core.

Dynamic Warm-Up:
-- Low A’s—High A’s—B’s—High Knee Butts—Karaoke—Backwards-- Catepillar

Program:
Walking Lunge and Twist 3 x 15
Lateral Lunges 3 x 15
3 Way RDL 3 x 15

Knee bends with Resistance 3 x12
Wall Piston Drill 3 x 10s
Calf Raise 3 x 15

Renegade row with Push-Ups 3 x 10
Shoulder Press 3 x 12

Cool Down:
Clams
Straight Leg Raises
Hurdlers
Ankle Circles
Cat/Cows
Childs

Monday Apr 25, 2016 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Reflection time.
Feeling good, albeit mentally jaded, after the gig yesterday- played for 3 hours!
Anyhow highlights were our renditions of "And the Band Played Waltzing Mathilda" and "Last trip Home" - replete with bagpipe synth.

Jogging warm up/down (Indoor) 8:28 [2] 1.6 km (5:17 / km)

Moving freely

Stretching 10:00 [1]

Dynamic legs and hips and some static hurdlers.

Drills (Indoor) 13:00 [2] 1.6 km (8:07 / km)

Usual routine followed by 5x80m wind sprints and equal jog recovery. Nice to get the legs turning over fast.

Sunday Apr 24, 2016 #

Note
(rest day)

Heavy rain with T-storms. What with the GIG (ANZAC day tribute) today, will rest up. For the coming week will move everything up a day so as to be fresh for Penn.

Stretching 10:00 [1]

Roller maintenance

Saturday Apr 23, 2016 #

Jogging warm up/down 9:00 [1] 1.5 km (6:00 / km)

A few laps and some strides

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

Usual, plus some hip work

Track intervals (Outdoor) 3:20 1.2 km (2:47 / km)

A cool 45F at 7 am, but fortunately good company with Jim and Rick (latter running in the 800 at Drake relays next weekend). Plan was speed endurance with 300, 200, 100 x2 with 3R within sets and 6R between. Went well and thanks to motivation started to push the lactate boundaries. As follows:
51.4
32.6
15.7 (1:39.7)

51.9
33.2
15.7 (1:40.8)

Avg per 200 = 33.4

Walking warm up/down 8:00 [1] 0.6 km (13:20 / km)

Legs a tad wobbly, but good to get rid of the lactate.

Note

Then some baton practice. Timing, distance judgement and "stick". Accelerate into exchange zone. Wait for command! Left arm extended back and to side, triceps tight, Palm up, grasp and go.

Walking 24:00 [1] 2.25 km (10:40 / km)

Slo mo

Friday Apr 22, 2016 #

Note
(rest day)

What a week!

Note

Boning up on blind baton exchanges- thanks to MV experts- last time I did anything like that was 40years ago!
Anyhow by way of summary, for the 4x100, hand off depends on whether the leg you run is predominantly the straight or the bend and goes right- left -right -left handed with the baton being pulled out of the advancing runners hand.
Assuming order as specified, as anchor, I'll take it in the left and keep it there.
Anyhow peer group pressure and team spirit has negated my desire to sit this one out- oh man!
Now the 4x400 hand offs are much less finessed- push yourself to the inside and take it high, switch to outside hand as you accelerate away, elbows used as necessary! Count down to Penn begins :-)

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

Biz walk to debrief with the facilitator for last few day's activities.

Thursday Apr 21, 2016 #

Note

Playing catch up- another all day meeting. Maybe too much going on with work, track and music. Oh well- if it doesn't kill me.......

C • how bout multi-tasking? As... 5

Trail running warm up/down (XC trails) 11:45 [1] 2.0 km (5:53 / km)

Saw UK vizzies off to MSP and out to the park. Just as it was starting to rain!

Drills warm up/down (Grass) 8:30 [2] 0.8 km (10:37 / km)

Usual dynamic wu routine

Trail running intervals (Grass) 9:40 [3] 2.0 km (4:50 / km) +100m 3:52 / km

4x50m wind sprints and a handful of hill sprints with recovery jog between.
Getting wet.

Note

Had to be flexible and deviate from the original plan for the week. Anyhow better than nothing!

« Earlier | Later »