Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 19, 2016:

activity

time

miles

Walking

6:06:00

20.63

(17:44)

33.2

(11:01)

Jogging

1:20:34

8.76

(9:12)

14.1

(5:43)

Strength

1:05:00

Stretching

37:00

Orienteering

32:58

3.51

(9:23)

5.65

(5:50)

12 /

15c

80%

Drills

6:00

0.31

(19:19)

0.5

(12:00)

Track

3:40

0.75

(4:55)

1.2

(3:03)

Total

9:51:12

33.96

54.65

12 /

15c

80%

averages - sleep:3

1:47

0:00

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Sunday Jun 19, 2016 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Navigating London public transport.

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Lee Valley athletic center (nice facility and some pretty decent runners in attendance), a few laps on track and field perimeter with some 50m wind sprints, 100 and 150m strides.

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

Usual routine

Track race 2:34 0.8 km (3:12 / km)

Heat 2 at an all comers meet, mostly young ladies. Started on the line and within 10m had to jump sideways to avoid one of the youngsters. Most of them took off like rabbits and I found myself boxed in at 150m! Navigated out of that and ran on outside of lane 1 pretty much the rest of the way. Felt the pace slow around 500m (no idea what 400 split was) and I took off with 250 to go. Felt like a strong second lap especially into the home straight wind and picked up a couple of places in the sprint in. Finished third in heat in 2:34.75, so inside the American age group standard.
Nice track and appreciative crowd with several folk coming up to me to say congrats on a race well run.
I had fun executing! Interesting how yesterday's Park O, in which I put out a reasonable effort, didn't appear to have hindered today's effort.

C • Well done! kudos...hmm mayb... 2

Track race 1:06 [4] 0.4 km (2:45 / km)

A reasonable break between the 8 and the 4, but lackluster race. Drew lane 2. Didn't get out fast enough and had too much left at end even with the wind. Third in a veterans (aka Masters to us) heat in 1:06.34

Note

Missed Father's Day at home, but got to enjoy a high standard track meet- Aka "International experience in London" :-)

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

More walking in the big city.

Stretching 15:00 [1]

Dynamic, before and after drills.

Saturday Jun 18, 2016 #

Event: TVOC Saturday Series Oxford University Parks

Orienteering race (Park O) 32:58 [4] *** 5.65 km (5:50 / km)
spiked:12/15c

Day trip to Oxford. Cool and moist day. Long sprint course around Oxford Parks and parts of Univ. Must have been partly rusty, partly jet lagged as I ended up with a mispunch. Originally thought I had mis used the Emit card, then realized I ran right past 6 on the way to 7! Followed that up with some flubs later in the course, mostly overrunning the turn ins, for about 3 mins dropped (28-29 mins would have been possible). Anyhow fun outing and good to get the cobwebs out. Some nice urban O route choices and traps in the Science area.

Walking 1:15:00 [1] 6.4 km (11:43 / km)

To and from tube and trains.

Friday Jun 17, 2016 #

Walking 1:00:00 [1] 5.4 km (11:07 / km)
slept:3.0 (rest day)

To and from Court / Chambers
Poor nights sleep- JL gremlins!

Thursday Jun 16, 2016 #

Walking 1:00:00 [1] 5.6 km (10:43 / km)

Shaking off jetlag

Jogging (Treadmill) 34:30 6.0 km (5:45 / km) +30m 5:37 / km

Mile warm up then 6x400m at 1:40-1:25 with 2 min jog recovery. Cool down at end.

Stretching 6:00 [1]

Static work

Wednesday Jun 15, 2016 #

Walking 1:35:00 [1] 8.5 km (11:11 / km)

Central London- old haunts. Lincoln's Inn Fields, Covent Garden, Strand (a quick nod at Oz house), Royal Courts of Justice and Fleet St.

Tuesday Jun 14, 2016 #

Jogging warm up/down (treadmill) 11:00 [2] 2.0 km (5:30 / km) +20m 5:14 / km

Ramp with 4x100m strides

Stretching warm up/down 16:00 [1]

Static and dynamic

Strength 1:05:00 [3]

Drills, plyos, legs and arms.

Dynamic Warm-Up:
Figure 4’s-- High Kick Walk-- Low A’s—High A’s--- B’s--- High Knee Butts--- Karaoke—Caterpillar
Program:
Walking Lunges 3 x 12
Box jump 3 x 4
SL RDLs 3 x 15

Squat- Hold OH Press – 3 x 12
Cycle Split Squat Jumps 3 x 6

Side to Side Push-Ups 3 x 12
Squat and Row 3 x 12

Arnold Press 3 x 12
Lat Pulls 3 x 12

Biceps Curls 3 x 15
OH Tricpes 3 x 15

Cool Down:
Ankle Circles
Hurdlers
Hip Circles (Straight)
Cats and Cows

Note

Hoping on a plane later tonite. Hope to get some short sprints in later.

Monday Jun 13, 2016 #

Walking 40:00 [1] 3.7 km (10:49 / km)

Muggy out

Jogging (road) 20:04 3.6 km (5:34 / km)

Shake out run, legs a bit heavy. Fairly humid out.

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