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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 30:

activity # timemileskm+m
  Orienteering2 1:33:14 6.28(14:51) 10.1(9:14) 30017 /19c89%
  Strength3 1:32:00 0.99 1.6
  Walking4 1:16:30 5.38(14:13) 8.66(8:50) 70
  Massage1 1:00:00
  Jogging2 47:00 4.04(11:38) 6.5(7:14) 80
  Elliptical1 21:00 2.24(9:23) 3.6(5:50)
  Drills 1 20:00 0.99(20:07) 1.6(12:30)
  Stretching1 7:00
  Total7 6:56:44 19.92 32.06 45017 /19c89%
  [1-5]7 5:49:44

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Saturday Mar 30 #

Note

Sorting out my compass collection to find MS compasses for the upcoming Aussie Easter 3 days. Lo and behold, I find that I was using a MS compass at last weekends FP by mistake (eye sight fading is my excuse) and wondered why it was going all squirrelly on me. Duh and maybe that's why I actually had to read the map well!

Orienteering (Brown) 54:19 intensity: (10:00 @1) + (25:00 @2) + (19:19 @3) *** 6.4 km (8:29 / km) +120m 7:46 / km
ahr:136 spiked:8/10c

Lebanon Hills - cold 35F sunny day,. Very sloppy navigation as my mind was elsewhere. Couldn't figure out the trails - minor trails were large ski trails and large trails appeared minor! Also managed to go to 7 before 5 and had several route choice screw ups. On one entry and exit to a control on a peninsula had to wade through thigh high frigid cold water. Anyhow good to be out in the woods. SL = 4.4km

Friday Mar 29 #

Elliptical warm up/down 21:00 [1] 3.6 km (5:50 / km)
ahr:110

easy warm up

Strength 30:00 [2]
ahr:90

WWO3

Landmine squat 65# 3x12
Bosu push up ( legs on ball) 3x12

RDL to bent row complex 25# 3x12
Body saw on dolly 3x12

Med ball slam intervals 30sec on /30 sec rest x5 (15#, 16-18)

Thursday Mar 28 #

Massage 1:00:00 [0]

Monthly maintenance

Jogging (Treadmill) 32:00 intensity: (10:00 @1) + (12:00 @2) + (10:00 @3) 4.5 km (7:07 / km) +80m 6:32 / km
ahr:118

5 min warm up then 12x1min run/walk recovery then cool down

Walking 15:00 [1] 1.0 mi (15:00 / mi)

LT coolish

Wednesday Mar 27 #

Drills warm up/down 20:00 [1] 1.6 km (12:30 / km)
ahr:103

Walk to warm up, then ABCs and dynamic stretching and 5x40m build ups

Strength 32:00 [2] 0.8 km (40:00 / km)

WWO2

Broad jump 3x6 (80")

Sumo deadlift 95# 3x8
Bird dog row 27.5# 3x2x8

SL RDL 2x18# 3x2x12
Reverse fly to biceps curl TRX 3x12
Ham leg curls on dolly 3x12

Walking 16:00 [1] 1.75 km (9:09 / km)

LT outing, sunny warm 66F but windy day.

Tuesday Mar 26 #

Jogging warm up/down (Skillmill) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.0 km (7:30 / km)

Walk to jog then 8x15 sec strides (9mph) with 45 sec recovery.

Strength 30:00 [1] 0.8 km (37:30 / km)

WWO1

Box jump 24" 3x6

Safety bar box squat 75# 3x8
Landmine press 45# 3x2x8

Floor press 2x22.5# 3x12
Reverse lung to step up (18") 2x15# 32x2x6
Wall sit lat raise 2x5# 3x12


Stretching warm up/down (Foam roller) 7:00 [0]

Legs front and back and hurdlers.

Walking (Bike path) 17:30 intensity: (8:00 @1) + (9:30 @2) 2.1 km (8:20 / km) +30m 7:47 / km
ahr:135

Another beautiful day in high 40’s.

Monday Mar 25 #

Note
(rest day)

Back home and moving well, and an easy day with work focus in the plan. Very enjoyable weekend in an interesting part of the US, capped off by a scenically pleasant drive along Hwy 9 to CVG.
Was great to catch up with a bunch of folk I had’nt seen in a few years and meet some new Orienteers.
Also happy with my O, dropping only 30 secs total for the 2 day Classic event. Yes, could have run faster had there been more conditioning in my legs, however that inevitably has the potential to lead to significant mistakes. Next up a 30 hour plane flight and West Aussie bushland O.

Walking 28:00 intensity: (15:00 @1) + (13:00 @2) 3.2 km (8:45 / km) +40m 8:14 / km
ahr:131

Gorgeous spring day. Too good not to get out - fresh air benefit and keeping the legs moving.

Sunday Mar 24 #

Orienteering race 38:55 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (8:55 @4) *** 3.7 km (10:31 / km) +180m 8:28 / km
ahr:140 spiked:9/9c

Another enjoyable course and some nice woods today. Clean steady run with no mistakes to speak of, so definitely improved over the weekend. Hit all the tricky pits spot on. Felt some O running form returning to the old legs. Even managed a decent sprint from the Go control to finish, hitting top 8 split time. SL = 3.3km.

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