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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 9, 2019:

activity # timemileskm+m
  Strength3 1:30:00 0.87 1.4
  Walking3 51:00 3.23(15:47) 5.2(9:48) 43
  Drills 2 33:00 1.8(18:19) 2.9(11:23)
  Elliptical1 31:30 3.88(8:07) 6.25(5:02) 240
  Jogging2 29:30 2.73(10:47) 4.4(6:42) 20
  Nordic walking1 27:06 2.11(12:50) 3.4(7:58) 40
  Orienteering1 18:03 1.65(10:58) 2.65(6:49) 4512 /12c100%
  Total7 4:40:09 16.28 26.2 38812 /12c100%
averages - weight:62.9kg

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WeThFrSaSuMoTu

Tuesday Apr 9, 2019 #

Jogging warm up/down (skill mill) 16:30 intensity: (10:00 @1) + (6:30 @2) 2.4 km (6:52 / km)

Walk to jog then 6x45sec strides with 1:15 recovery.

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

WWO1

Landmine press 44# 2x3x8
Box squat 95# 3x8
lat. raise 2x7.5# 3x8

Underhand row 65# 3x8
Hip raise to ball curl 3x8
reverse fly 2x5# 3x8

Body saw 3x8

Note

Treated myself to some new shoes for upcoming trip down under:
For campus sprints (dry pavement/grass) NB 1500 v5 racing flats
For bush O, middle and long, Inov-8 x-talon 212
C • New Shoes 2

Walking 11:00 [2] 1.3 km (8:28 / km) +13m 8:04 / km
ahr:127

Quick fresh air outing.

Monday Apr 8, 2019 #

Elliptical 31:30 intensity: (20:00 @1) + (11:30 @2) 6.25 km (5:02 / km) +240m 4:14 / km
ahr:103

Kept the cadence high with mod "grade" (resistance)

Note
weight:62.9kg

From Friday- weight stable, PBF = 11.1%, SMM = 70.5#
Encouraging trend based on a macro 40/30/30 diet, even though I find it difficult to get protein in and don't prefer red meat as a source.

Sunday Apr 7, 2019 #

Jogging warm up/down 13:00 [1] 2.0 km (6:30 / km) +20m 6:11 / km

Feeling better so an outing before the rain.
To and from the Park

Orienteering (Orange) 18:03 intensity: (5:00 @2) + (10:00 @3) + (3:03 @4) *** 2.65 km (6:49 / km) +45m 6:17 / km
ahr:145 spiked:12/12c

At FP, ran a course from 2018 that I didn't get to. Know this park pretty well, so easy nav however made sure that I went to each precise location (in some cases flagging tape still there!). Ran at a steady "middle" pace- walking a couple of the steeper ups.

Saturday Apr 6, 2019 #

Note

Between taking Hagrid out of winter hibernation and about 5 hours (!!) of music practice (upcoming gig and a couple of challenging pieces outside of my normal repertoire) the day escaped on me. Anyhow woke up with a sore throat so not a bad idea to take it easy.

Walking 20:00 [1] 2.1 km (9:31 / km) +30m 8:53 / km

Had to get some fresh air.

Friday Apr 5, 2019 #

Drills 18:00 [1] 1.4 km (12:51 / km)

Dynamic stretching, ABCs and 6x40m build ups

Strength 30:00 [2]

WWO2

SA rows 25# 2x3x12
SL Hip raises 2x3x12
Biceps curls 30# bar 3x12

Pull downs machine 50# 3x12
Face pulls 25# 3x12
KB swings 16kg 3x12

Cable kneeling rotations 25# 2x3x12

Thursday Apr 4, 2019 #

Nordic walking (Bike path) 27:06 intensity: (10:00 @1) + (10:00 @2) + (7:06 @3) 3.4 km (7:58 / km) +40m 7:32 / km
ahr:136

Reasonable day out at 45F. With poles.

Wednesday Apr 3, 2019 #

Drills warm up/down 15:00 [1] 1.5 km (10:00 / km)

Dynamic stretching and 1km walk.

Strength 30:00 [1] 0.6 km (50:00 / km)

Easy re-entry session.

BB box squats bar only 65# 3x12
Landmine SA bar only 33# 3x2x12
Lat raises 2x5# 3x12

Upright underhand rows bar only 45# 3x12
Bent over rev. flys 2x5# 3x12
Hip raises and ham curls on ball 3x12

Fall outs with TRX 3x12

Note

Throat and cough improved. Energy +/- and mostly felt it in the legs.

Walking 20:00 [1] 1.8 km (11:07 / km)

Gentle fresh air outing. Nice day.

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