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Training Log Archive: BP

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Walking7 2:59:40 10.56(17:01) 17.0(10:34)
  Strength3 2:05:00
  Stretching6 1:02:00
  Massage1 1:00:00
  Trail running2 36:28 3.91(9:19) 6.3(5:47) 35
  Drills 4 36:00 1.55(23:10) 2.5(14:24)
  Jogging3 28:30 3.17(9:00) 5.1(5:35) 20
  Track2 4:15 0.9(4:43) 1.45(2:56)
  Running1 2:51 0.62(4:35) 1.0(2:51)
  Total7 8:54:44 20.72 33.35 55
  [1-5]7 7:54:44

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Saturday Oct 8, 2016 #

Jogging warm up/down 8:00 [2] 1.5 km (5:20 / km)

A few laps and some 100m strides (3)

Stretching 6:00 [1]

Dynamic and some roller work on hams

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

Usual routine

Track intervals 3:09 intensity: (39 @3) + (1:30 @4) + (1:00 @5) 1.05 km (3:00 / km)

Another moment of truth. Sunrise at the track, no breeze but cold at 36F. Full body cover for this session.
First up the 600m TT, this week aiming for 38s per 200 = 1:54. Ran the first 300 solo and had my good friends Jim and Susan for the last 300 and 200m. Got off much better this week and felt pretty energetic to get the job done in 1:53.0 with splits as follows:
300m 55.3. (36, 19)
2nd 300m 57.7 (38, 19)
Bit more lactic feel in the last 50m this week- actually none last week!
Good confidence boost in being able to hit the mark and 7s faster than last week.
Complete rest 12m
Finished the session with3x150 @90% effort in 25.3, 25.1 and 25.5 with 6-7R between
Then walked it off and then coffee with training buds. Great way to start the day :-)

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

Two laps to ease out the legs. Lungs a bit sensitive to the cold air today, so some coughing but NO nausea

Walking 23:00 [1] 2.1 km (10:57 / km)

Berner time. Dry land skiers out in force today around our hood.

Stretching 10:00 [1]

Vibra roller

Strength 35:00 [1]

Misc. yard work- the Fall clean up begins

Note

Packing for a quick trip across the pond.

Friday Oct 7, 2016 #

Massage 1:00:00 [0]
(rest day)

Additional TLC- 2 weekly cycle. Verdict- tight gluts otherwise no major issues

Note

Check in on prep:
Strength conditioning +++
Flexibility +++
Endurance prep ++
Sprint speed +++
Speed Endurance ++1/2
Mental readiness +1/2

Feels somewhat strange to be at this time of year, usually a base build phase prior to indoor season, aiming to peak for competition- feels more like a May/June cycle.

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

Blustery and cold

Thursday Oct 6, 2016 #

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

Shake out for tired legs

Trail running warm up/down (XC trails) 15:00 [2] 2.6 km (5:46 / km)

Into French park for a grass work out

Stretching 10:00 [1]

Static and dynamic

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

Usual routine on grass
Some noticeable DOMS from squats and thrusts yesterday

Running intervals (Grass) 2:51 intensity: (1:00 @3) + (1:00 @4) + (51 @5) 1.0 km (2:51 / km)

10x100m in 10 mins ie starting each sprint on the minute (wore Salomon Fellraisers). With work period around 17s and recovery avg 43s, a good speed endurance session which feels reasonably hard by the last couple of sprints. Mid 50s, rain threatening and cushiony surface. Went as follows:
17.9, 18.0, 17.5, 16.8, 16.8, 17.0, 16.8, 16.6, 16.8, 16.4

Walking 7:10 [1] 1.0 km (7:10 / km)

Recovery

Wednesday Oct 5, 2016 #

Stretching 5:00 [1]

Dynamic

Strength 1:00:00 [3]

Drills, arms and legs, easing back now.
4x10 plus 2 routine

Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, Karaoke, bounds)x3

Program:
Goblet squats, calf raises (10,2)x4

Kettlebell swings, squat jumps (10,2)x4

Curls, skullcrushers (10,2)x4

Chest press on machine, lat pulldown (10,2)x4

Cool Down:
Reverse crunches, swimmers kicks
Childs pose
Superman

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

Short outing to check out bridge sand lasting- 494 widenning

Note

With 3 weeks to go to 800 and 4 weeks to 400, body is holding together (no major injuries, got over cold), overall conditioning and strength is good, race prep coming along. So physically should be able to run decently, question is more mental - jetlag and race pressure - as main factors to deal with.

Tuesday Oct 4, 2016 #

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

Slow and steady- early session

Drills 18:00 [2] 1.0 km (18:00 / km)

Usual routine plus lunges and squats. Then 4x30 build ups and 5x30 block start practice

Stretching 16:00 [1]

In 2 parts, before and after drills. Dynamic and with roller

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

Ease out for the legs.

Monday Oct 3, 2016 #

Walking 28:00 [1] 2.6 km (10:46 / km)

Warm 70F

Jogging warm up/down 8:30 [2] 1.6 km (5:19 / km)

A few laps then 2x100 strides and 4x50 wind sprints

Stretching 5:00 [1]

Dynamic

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

Usual routine

Track intervals 1:06 intensity: (50 @4) + (16 @5) 0.4 km (2:45 / km)

Late afternoon, sunny 70F with wind.
Moved this up a day after looking at the forecast for tomorrow (rain!). Plan was a 300/100 breakdown at 90% with 1:30 R. Ran in Racing flats rather than spikes and as a solo effort. Went as follows:
300m 49.8 (16.6, 16.3, 16.9) out fast, cruise, then pick it up (strong headwind on last 100) 1:35R
100m 16.0 (light breeze)
Felt pretty smooth and not gassed.
A couple more 600m TT and 400m breakdowns planned with 3 weeks to go.

Sunday Oct 2, 2016 #

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

Pleasant morn

Trail running (XC) 21:28 intensity: (16:28 @2) + (5:00 @3) 3.7 km (5:48 / km) +35m 5:32 / km

Mentally easy shake out in the woods. Trails drying off.

Stretching 10:00 [1]

Rollers

Strength 30:00 [1]

Misc. yard work

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