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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 7, 2017:

activity # timemileskm+m
  Orienteering1 1:19:15 5.41(14:40) 8.7(9:07) 11018 /21c85%
  Strength1 1:05:00
  Massage1 1:00:00
  Walking2 52:00 3.11(16:44) 5.0(10:24)
  Trail running1 43:00 4.5(9:33) 7.25(5:56) 110
  MTB1 40:00 9.26(4:19) 14.9(2:41) 95
  Spin1 22:00 8.0(2:45) 12.88(1:43)
  Jogging2 22:00 2.42(9:05) 3.9(5:38)
  Stretching2 13:00
  Drills 1 8:00
  Total6 6:44:15 32.7 52.63 31518 /21c85%
  [1-5]6 5:44:15

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SaSuMoTuWeThFr

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI
 

Massage 1:00:00 [0]

Monthly maintenance-very timely

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

Bit of to and fro. Nothing strenuous. Some stretching thrown in.

Orienteering race (US night champs ) 1:19:15 intensity: (20:00 @2) + (50:00 @3) + (9:15 @4) **** 8.7 km (9:07 / km) +110m 8:34 / km
spiked:18/21c

Tricky but very enjoyable course with some nice route choices and point features. Steady and methodical, managed to limit errors to about 3 mins on 9, 11 and 16. Stamina was OK. Good for the win in M60 and second on green. SL= 6.6k.
Kudos to ICO and the course setters on this one.
C • congrats! 2

OCIN_Flying_Pig_2017_5 - Green Night - Splits

Thursday Apr 6, 2017 #

Note
(rest day)

DDay

Wednesday Apr 5, 2017 #

Strength 1:05:00 [3]

Dynamic warm up with drills, 3x12 arms, legs, core and cool down with stretching.

Hamstring stretch – Running A’s – Skipping B’s – Bounds – Build up sprints

Program:

TRX Rows

Ball squats

TRX Push Ups

Wide Leg Press

Single leg RDL

Pull throughs

Wipers ab exercise

Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller

Note

D2p

Tuesday Apr 4, 2017 #

Note

Gruellling day prepping for patent deposition

Drills warm up/down 8:00 [2]

ABCs and dynamic stretching

Jogging (Indoor) 15:00 intensity: (6:00 @2) + (6:00 @3) + (3:00 @4) 2.7 km (5:33 / km)

1km warm up then 5x160 with 160m recovery on indoor track at gym as a fun session to end the day. Work intervals at 32 seconds, recovery 1:30.

Monday Apr 3, 2017 #

Note

Memorial service 13th- so another trip downunder- sooner than I had hoped. Recorded a couple of songs for the occasion.

Walking 31:00 [1] 3.0 km (10:20 / km)

LT outing

Spin warm up/down 22:00 [2] 8.0 mi (2:45 / mi)

Spin bike

Stretching 8:00 [1]

With roller

Sunday Apr 2, 2017 #

Trail running (XC trails) 43:00 [3] 7.25 km (5:56 / km) +110m 5:31 / km

Trails pretty good for the most part, a couple of boggy slippery areas though.

Stretching 5:00 [1]

Static

Saturday Apr 1, 2017 #

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

A glorious spring day. All the neighborhood was out.

MTB 40:00 intensity: (30:00 @2) + (10:00 @3) 14.9 km (2:41 / km) +95m 2:36 / km

Contemplative autour du lac

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