Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 1, 2016:

activity	#	time	miles		km		+m
Walking	4	1:50:00	6.28	(17:32)	10.1	(10:53)
Strength	2	1:20:00
Running	1	36:10	3.98	(9:06)	6.4	(5:39)	64
Stretching	3	21:00
Jogging	2	18:00	1.93	(9:21)	3.1	(5:48)
Drills	2	13:00	0.62	(20:55)	1.0	(13:00)
Track	2	7:53	1.62	(4:53)	2.6	(3:02)
Total	6	4:46:03	14.42		23.2		64

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Monday Aug 1, 2016 #

Note

In the Mountains, celebrating CH National day- fireworks and bonfires on the Alp. Spent a small fortune on new technical gear- justification being you can never have enough- and hopefully Delta will reimburse. Fingers crossed for eventual repatriation of baggage. Anyhow at least we are chillin now!

C • Lost gear 2

Walking 48:00 [1] 4.0 km (12:00 / km)

Exploring

Sunday Jul 31, 2016 #

Note

Arrived after a tortuously horrendous trip- rerouted through LHR. Minus bags and all our hiking gear- of corse!!
Note to self never ever transit through London unless you really have to!

Saturday Jul 30, 2016 #

Jogging warm up/down 8:30 [2] 1.5 km (5:40 / km)

Pleasant 70F no wind, little humidity. 4x100m strides included.
Quick session before heading to MSP

Stretching 6:00 [1]

Dynamic

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

Usual. Felt heavy legged, so threw some squats in to prime the muscles for effort.

Track intervals 2:44 1.0 km (2:44 / km)

Speed endurance session - plan 4-5 x200m at 90% (i.e. Hard) with 3-3:30R.
Did 5 and the first three were out fast 50m then float, last two were out fast 50, float 100, hard 50m. Went as follows:
33.1
33.1
33.0
32.7
32.3
Avg = 32.8

Walking warm up/down 5:00 [1] 0.6 km (8:20 / km)

Legs felt the last interval so easy down.

Note

Last serious workout for a week- vacay time- training moratorium from the boss!

200m intervals - Splits

Friday Jul 29, 2016 #

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

Gorgeous day

Strength 20:00 [1]
(rest day)

Misc. yard work

Thursday Jul 28, 2016 #

Running tempo (Treadmill) 36:10 6.4 km (5:39 / km) +64m 5:23 / km
max:147

Cruise intervals time for base maintenance. 1km warmup then 4x3 mins and 4x1:30 with half recovery jog (1:30 and 45). Modest pace around 7:30, so covering 600+ and 300+M per interval. Short cool down and done.

Wednesday Jul 27, 2016 #

Stretching 8:00 [1]

Mostly roller

Strength 1:00:00 [3]

These early sessions kill me!
Anyhow dynamic warm up/drills, legs arms - increasing sets. Cool down.

Dynamic Warm-Up:
High A’s -- Skipping B’s – Running C’s – Lateral lunges – Fast feet -- Bounds

Program:
TRX Single leg squats 4 x 13
Lateral jumps 4 x 13

Pushups on Bosu 4 x 13
Bicep curls on Bosu 4 x 13

Dynamax ball squats with smash 4 x 13
Cable overhead tricep extensions 4 x 13

Free motion single arm rows 4 x 13
Free motion low cable cross overs 4 x 13

Cool Down:
Cats and Cows
Front to back kicks
Lateral hip raises
Tight hip circles

Tuesday Jul 26, 2016 #

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

Short and sweet.

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

A few laps then 4x100 strides

Stretching 7:00 [1]

Dynamic

Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)

Usual fare

Track intervals 5:09 [4] 1.6 km (3:13 / km)

Hot out 85F maybe more on the black rubber surface. Blustery wind too.
5x300m was plan (after deliberation) with 2:30 R. Ran conservatively as follows:
60.0
59.9
58.9
58.3
56.6
And a 100 to finish 15.1

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

Nominal "cool down"

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