Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 13, 2016:

activity

time

miles

Walking

5:32:30

19.26

(17:16)

31.0

(10:44)

Stretching

1:16:30

Massage

1:00:00

Jogging

36:10

4.16

(8:41)

6.7

(5:24)

Drills

35:00

1.37

(25:36)

2.2

(15:55)

Strength

35:00

Track

4:31

0.96

(4:41)

1.55

(2:55)

Total

9:39:41

25.76

41.45

[1-5]

8:39:41

2:06

0:00

» now

Thursday Oct 13, 2016 #

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

Walking off JL. Hopefully track toinite

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Feeling jaded but sunny out so that helped. 4x50m wind sprints.

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

ABCs

Stretching 20:00 [1]

Dynamic and static, getting out the kinks. Tight hips especially.

Track 1:22 0.5 km (2:44 / km)

Sprinters work out. Gave it a go despite jet lag. Sunny, windy and mid 50F. Work out was 400m break down as 200/200 with 1:30R. Moving OK @90% effort as follows:
32.4
33.0 (65.4)
Then a 100 for good measure 16.4
And done!
Have one more 600 TT and 1 more 300/100, 200/200 to go before heading down under. Tempted to wear spikes and go all out on these to see what's possible.

C • Might make sense for a dres... 2

Wednesday Oct 12, 2016 #

Walking 55:00 [1] 4.5 km (12:13 / km)
(rest day)

Airport hiking mostly. Home again.

Note

Small world experience. Chatting to my driver back to LHR yesterday, a former police officer, turns out she lives in Muswell Hill in North London, a mere stone's throw from where I lived in the late 80's early 90's. Also turns out, "for you dedicated followers of fashion", it was the tribal home of the Kinks, a band that defined the "British sound" of the 60's and who were banned from the States- because they were too rowdy!

C • Yea Lola! 2

Tuesday Oct 11, 2016 #

Jogging warm up/down 21:10 [2] 4.0 km (5:18 / km)

Two before and 2 after.

Stretching 13:30 [1]

Dynamic. Hams tight.

Drills 22:00 [3] 1.2 km (18:20 / km)

Cold 4C morn with mist, almost surreal as dawn came.
Usual ABC then handful of short build ups 40-50m then 8 or so longer sprint bursts 10-15 sec aka sprint fartlek. Went with the flow.

Walking 1:10:00 [1] 6.2 km (11:17 / km)

Around town,then punting on the river.

Monday Oct 10, 2016 #

Walking (Treadmill) 18:00 2.4 km (7:30 / km)

Power walk before breakfast

Stretching 17:00 [1]

Static and dynamic

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

Blustery day

Stretching 10:00 [1]

With roller

Note

Evening in an English pub, over a beer and with a culturally diverse group discussing pondi-lateral politics. Yes I'm still American!

Sunday Oct 9, 2016 #

Walking 1:35:00 9.0 km (10:33 / km)

Granchester Meadows to the Orchard Tea rooms. Sunny warm day (nice by English stds)

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 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.

C • theres a lesson there for m... 3

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

Blustery and cold

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