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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Walking3 1:34:30 5.59(16:54) 9.0(10:30)
  Strength1 1:00:00
  Stretching6 56:00
  Jogging5 47:00 3.98 6.41 20
  Drills 5 45:00 1.43 2.3
  Track2 4:09 0.87(4:46) 1.4(2:58)
  Total6 5:06:39 11.87 19.11 20

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Friday Oct 21, 2016 #

Jogging warm up/down (treadmill) 9:50 [2]

Easy does it

Stretching 5:00 [1]

Dynamic

Drills 15:00 [3]

ABCs then 5x30m block starts, getting the routine down. And done.

Thursday Oct 20, 2016 #

Note

Feel like I am ready for Perth. Two more workouts before departure; strength today and tomorrow drills with block start practice (memorizing the routine ala Mr Bolt :-)

Stretching 10:00 [1]

Dynamic

Strength 1:00:00 [2]

Session with drills and plyo oriented (box jumps etc)

Dynamic Warm-Up: longer warm up
(Walking A’s, skipping A’s, running A’s, skipping B’s, running C’s, Karaoke, bounds, build up sprint)x2

Program:
Box jumps, 3 sets of 8 reps at maximum height

Med ball slams, 3 sets of 8 reps hard as possible

Prowler, 3 sets of max weight down 1 direction

Russian twist, dynamax ball at 20 pounds, 3 sets of 8 reps

Sit ups, 3 sets of 15 with Dynamax ball
Back extension: 3 sets 8 with Dynamax ball

Cool Down:
Fire hydrants
Cars and cows
Yates thoracic rotation

Note

Last strength session before Perth. Looking back the last 4 weeks has progressed according to plan and given other considerations I am as well prepared as I feel I could be; helpful to have a string of quality days to simulate back to back racing. Come what may and the vicissitudes of jet lag, going out there to enjoy the experience.

BP's orienteering training log

Wednesday Oct 19, 2016 #

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

Overcast but moderately warm

Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)

3laps lane 3 and 4x100m strides

Stretching 10:00 [1]

Static and dynamic

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

ABCs

Track intervals 3:07 intensity: (30 @3) + (2:00 @4) + (37 @5) 1.0 km (3:07 / km)

Cold 48F and chilling wind at 12mph which came diagonally across track. Anyhow full body cover and last track session before Perth so HTFU. Plan was 5x200m at race pace with short 1 min recovery- focus on keeping the short recovery. Ran contiguous 200s by walk recovery in situ and so really couldn't avoid the wind which was mostly felt on backstright and turn 2. Focused on form and sticking to the prescribed recovery and went as follows (rounded):
39, 38, 37, 37, 36

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

Easy down

Tuesday Oct 18, 2016 #

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

Warm sunny- unseasonable

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

A couple of laps (lane 3) plus 4x50 wind sprints

Stretching warm up/down 6:00 [1]

Dynamic

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

ABCs

Track intervals 1:02 intensity: (45 @4) + (17 @5) 0.4 km (2:35 / km)

Mid afternoon (ahead of football game) warm 65F some light breeze. Pretty ideal for a TT so no excuses! Changed into spikes and ran lane 5 off the stagger. Splits per 100m (c=curve, s=straight)
300m 47.4 (15.7c, 15.6s, (200=31.3), 16.1c) 1:30R
100m 15.1(s!)
400= 62.5
Started hard, got into cruise mode at 50m (had a visual marker) through 200, picked it up around the turn. Got lazy with the right arm around 200m and had to focus on form. Had enough left at the 300m Mark to finish it off if it were a real race.
Pretty happy with that effort. Last one before Perth.

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)

Easy down, spikes off.

Monday Oct 17, 2016 #

Note

PFW
Mon Easy drills and stretch
Tues 300/100 test (if warm enough ie >60F in spikes)
Wed Speed endurance 5x200 at race pace (35-36) with 1 min R
Thurs Light strength and ROM
Fri Easy, Massage and fly

Jogging warm up/down (Treadmill) 9:40 [2] 1.61 km (6:00 / km)

Easy day

Stretching 15:00 [1]

Static and dynamic

Drills warm up/down 7:00 [2] 0.4 km (17:30 / km)

ABC and lunges, 4xbuild up sprintsx30m

Sunday Oct 16, 2016 #

Note

Home straight in the run up to WMAC. Main challenge is to stay healthy, fresh and uninjured. Going to skip O today!
Mental prep is good, ready to race; speed is on tap as long as I race smart.

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Gradual warm up

Drills warm up/down 12:00 [2] 1.0 km (12:00 / km)

ABCs and 6 wind sprints, 2 block starts x30m

Stretching 10:00 [1]

With roller-hams tight

Note

Got the race schedules and transportation details for Perth. Booked a jet lag recovery massage :-)

Walking 25:00 [1] 2.2 km (11:22 / km)

Pleasant Fall day

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