Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 9, 2016:

activity	#	time	miles		km		+m
Walking	5	2:56:00	10.63	(16:34)	17.1	(10:18)
Strength	1	1:05:00
Massage	1	1:00:00
Stretching	5	38:00
Jogging	4	31:45	3.49	(9:07)	5.61	(5:40)
Trail running	1	26:38	2.98	(8:56)	4.8	(5:33)	40
Drills	3	18:00	1.06	(17:02)	1.7	(10:35)
Track	3	9:42	2.05	(4:44)	3.3	(2:56)
Total	7	7:05:05	20.2		32.51		40
[1-5]	7	6:05:05

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Thursday Jun 9, 2016 #

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

Biz LT walk

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

With 4x50wind sprints

Stretching 5:00 [1]

Dynamic

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

Usual routine

Track intervals 1:00 [4] 0.4 km (2:30 / km)

Another wussy sprinters workout. 4x100 at 400 pace with 2:30R. Recovery was generous anyhow focused on form with arm drive and staying relaxed. Went as follows:
15.3, 15.1, 15.0, 14.8 (avg = 15.05)

C • Ha ha! I was real excited ... 3

Walking warm up/down 6:00 [2] 0.8 km (7:30 / km)

Wednesday Jun 8, 2016 #

Walking 42:00 [1] 4.0 km (10:30 / km)

Usual circuit then went to check out new bridge construction over I-494

Jogging warm up/down 9:30 [2] 1.0 mi (9:30 / mi)

Stretching 8:00 [1]

Legs with roller

Strength 1:05:00 [3]

Drills then arms and legs

Dynamic Warm-Up:
Walking Lunge and Twist—Lateral Walks—High Kick Walk-- Low A’s—High A’s--- B’s--- High Knee Butts--- Karaoke--

Program:
Forward and Back Figure 8 Lunge 3 x 10
Box jump 3 x 4
3 way Hamstring 3 x 15

Lateral Lunges 3 x 12
Curtsey Lunges 3 x 12

T-Push Ups 3 x 10
½ Squat Rows 3 x 12

Shoulder Press 3 x 12
½ Kneeling Lat Pulls 3 x 12

Biceps Curls 3 x 15
Tricep Kick Back 3 x 15

Cool Down:
Ankle Circles
Hip Circles
SLR
Clams
Cats and Cows

Tuesday Jun 7, 2016 #

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

Beautiful day out

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

A few laps warm up and 4x100m strides

Stretching 5:00 [1]

Mostly dynamic

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

Usual routine

Track intervals 4:39 1.5 km (3:06 / km)

A little low on energy so kept this short and sweet. Race pace (c37s per 200) intervals with 3x300 (3R) and 3x200 (2R). Finishing into the wind, hence some variation!
As follows:
56.4, 56.9, 57.1 (avg per 200 = 37.8)
35.9, 36.7, 36.5 (avg per 200 = 36.3)

Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)

And done

Monday Jun 6, 2016 #

Walking 33:00 [1] 3.2 km (10:19 / km)
(rest day)

Bit slo to go and had to dodge rain drops

Sunday Jun 5, 2016 #

Note

Did a solo gig for a Grad Party in St Paul, which is notable for 2 reasons.
The first, a connection with an Aussie (ex Taree NSW) who married a Minnesota gal and has lived in The TCs for 50 years. He heard us play a few weeks back and wanted an icebreaker for the party he was throwing for his oldest daughter who had just finished getting her degree at age 45- persistence paid off!
Second, my band mate Tom's older bother age 62 just passed away from Lung cancer (3mo from diagnosis), so Tom couldn't make the gig.
Anyhow, a wonderful St Paul family (with Chicago Irish in-laws) and a pleasure to play for them with a mix of Aussie and Irish favorites. Proceeds donated to the Orphan fund. Just a nice day all round.

Trail running (XC trails) 26:38 4.8 km (5:33 / km) +40m 5:20 / km

mentally jaded from work and hobbies, so an easy shake out run in the woods. Warm and muggy.

Note

Beautiful day for a spin after checking carb float chambers, fluids and tyre pressures. All systems go! Well not exactly- leak from gas tank after I filled it up :-(

Saturday Jun 4, 2016 #

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

Mind and body not in sync this am. Forgot to do any strides

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

Usual routine- at least remembered to do most!

Stretching 5:00 [1]

Dynamic hip work

Track intervals 4:03 1.4 km (2:54 / km)

A lackluster session, energy / zip wasn't there but did focus on form which helped. 5x200m with < 2 min walk recovery (diagonal), 15 min rest then 4x100 sprint/float with 4-5min between sprints. Basically an 800 then 400 pace session as follows:
36.5
35.6
35.5
35.8
34.8
Avg = 35.6
16.6
16.2
15.9
15.8
Avg = 16.2

Walking 6:30 [1] 0.6 km (10:50 / km)

Loosen down time

Walking 22:00 [1] 2.0 km (11:00 / km)

Somewhat humid. MoreTstorms on the way?

Friday Jun 3, 2016 #

Note
(rest day)

Forgoing the LT ramble- rain and Tstorms
Solid last month

Stretching 15:00 [1]

Dynamic

Massage 1:00:00 [0]

Monthly maintenance - ironing out a few kinks.

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