Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 18, 2016:

activity	#	time	miles		km		+m
Walking	7	2:49:00	10.07	(16:47)	16.2	(10:26)
Strength	2	1:20:00
Jogging	3	41:00	4.47	(9:10)	7.2	(5:42)	20
Stretching	5	39:00
Trail running	2	34:08	4.13	(8:16)	6.65	(5:08)	45
Drills	3	19:00	0.62		1.0
Total	7	6:22:08	19.29		31.05		65

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Sunday Sep 18, 2016 #

Note

Circa 5 weeks to go and feeling under raced, under trained and over worked! Have the Team USA gear and now just need to find my sprint mojo.
C'est la vie. Regardless of any actual performances it's going to be a fun experience (like WMG 2009 was).

C • very professional and sleek!....our aussie import! 2

Trail running (XC trails) 28:42 5.0 km (5:44 / km) +45m 5:30 / km

Moisty woods and mellow run. Knee OK.

Stretching warm up/down 6:00 [1]

Wi' da nu vibraroller (level 2)

Strength 20:00 [1]

Yard work and Fall is coming

Note

On coaches advice skipping soccer today. Mixed reaction to that one!

C • Tough one. Did coach provid... 4

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

Been a pretty nice day

Saturday Sep 17, 2016 #

Event: MNOC Interstate State Park

Walking 25:00 [1] 2.3 km (10:52 / km)

Getting the day started

Jogging warm up/down (XC trail) 19:30 [2] 3.6 km (5:25 / km)

With some strides thrown in

Stretching 5:00 [1]

Dynamic, mostly hips

Drills warm up/down 4:00 [1] 0.4 km (10:00 / km)

Quick set

Trail running intervals (XC trail) 5:26 [4] 1.65 km (3:18 / km)

Decided to opt for softer surface than track today. Headed over to French Park plateau for a marked 200m grass run. Unfortunately where a Lupus 5k fundraiser was in progress. So headed down to the flats and paced off a "200m" course along one of the cross country trails using lampposts as guides. Planned for 8x200 with strict 1 min recovery. Eased into the first one @34 secs and realized this was short of 200m, more like 160 so went for 10 as follows:
34, 33, 33, 32, 32, 32, 32, 31, 31, 31
Right knee mostly OK, some discomfort in posterior space, which didn't get worse with striding out. Jogged home.
Checking on my O map confirmed distance was nearer to 160m.

Friday Sep 16, 2016 #

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

After rain and before t storms

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

A few laps with 4x100 strides

Stretching warm up/down 10:00 [1]

Static and dynamic

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

Usual plus lunges to 50m sprint build ups

Note

Low key, knee sprint test. Seems OK so likely some regular track work tomorrow

Thursday Sep 15, 2016 #

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

Short outing

Note

Planned track session cancelled - deluge of rain and T storms

Wednesday Sep 14, 2016 #

Stretching warm up/down 10:00 [1]

Dynamic

Strength 1:00:00 [3]

Drills then arms and legs and core. 3 sets of 20 reps with lower weight and short recovery

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, running C’s, fast feet) x2

Program:
Barbell bench 20s
Upright row 20s

Hammer Curls 20s
Seated Row 20s

Reverse crunches 20s
Skaters 20s

Free motion squat 20s

Free motion deadlift 20s

Cool Down:
Lateral hip raises
Hip circles
Aquamans
Childs pose
Cats and cows

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

LT biz walk

Tuesday Sep 13, 2016 #

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

Knee/leg feels fine - will test jog on treadlie tonite.

Drills warm up/down 5:00 [1]

Usual indoors

Stretching warm up/down 8:00 [1]

With roller

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Gentle test

Monday Sep 12, 2016 #

Note

SART was a hoot. Lots of fun head to head racing and a slick production from organization through courses and results. Great vibe too.
So so runs generally, struggling with a right knee problem now (not sure if it is hamstring tendonitis or medial meniscus- flared at a track work out a few weeks ago but now limits leg extension- so not running fluidly or at full speed).
Learned an important principle of the bracket methodology; best treat every race as key. Given I was unsure of overall fitness and ability to withstand 6 races in 2 days, I took it easy on the prologue and in round 1 eased out of 2nd in the heat- consequence was immediately dropped to lower half of bracket. Anyhow just as well as found myself grouped with similar speed runners for the last 2 rounds.
Great format for mass participation.

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

Testing right knee with brace.
Icing, vibration/stretching etc appear to be working. Good mobility and no pain / apparent limitation.

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