Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 11, 2010:

	activity	#	time	miles		km		+m
	Walking	7	3:36:00	14.09	(15:20)	22.68	(9:31)
	Orienteering	3	2:38:14	9.47	(16:43)	15.24	(10:23)	590	28 /	36c	77%
	Massage	1	1:00:00
	Strength	1	55:00	9.5		15.29
	Stretching	3	30:00
	Running	1	29:23	3.11	(9:27)	5.0	(5:53)
	Total	7	9:08:37	36.17		58.21		590	28 /	36c	77%
	[1-5]	7	7:38:37
averages - weight:64.6kg

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Sunday Apr 11, 2010 #

Walking warm up/down 24:00 [1] 2.5 km (9:36 / km)

Already warm by start time- beautiful day

Orienteering race 48:08 *** 4.7 km (10:14 / km) +170m 8:40 / km
spiked:10/15c

FP day 3 and ran Red middle. OK run, no major problem although 4 mins squandered- with 2 mins on flat featureless leg 3-4 running off line to left this time. 4th best on day. Concentration lapses were a feature today- tired and calf a bit sore.

Sunday Middle - Red - Splits

Saturday Apr 10, 2010 #

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

Nice morning- starting to wam up. Took a look at north side model area and horse trails

Orienteering race 1:18:05 *** 7.0 km (11:09 / km) +275m 9:19 / km
spiked:9/11c

FP day 2 long- later start and getting quite warm. Not a good run largely due to 6 mins blown on a very short leg (missed #4 to right and then compounded error trying to relocate). Precise bearing and pace count would have minimized loss. Slowed down at end and walking hills as calf felt a bit "twitchy" . Otherwise 30sec on #3 and 2 mins on suboptimal route choice (20-22 min long leg, about 2.1 km, but must measure it, with lots of knarly reenetrants to avoid) to #8 = 8:30 lost. Winner 1:14:50.

Note

Pig long. Splits tell the story- ahead at 3, then dropped 6 mins on 4 (a 1:30 leg) and held steady/clawed my way back a couple of mins in last half. A couple of decent legs enroute. Concentration lapse- failed to read map and see root stock - misread black vegetation line as ditch which I couldnt find, then confused by reenetrants. Comedy of errors :-)

Saturday Long - Green - Splits

Friday Apr 9, 2010 #

Event: Flying Pig XIV - U S Interscholastic Championship

Walking warm up/down (model area and to start) 45:00 [1] *** 4.5 km (10:00 / km)

Beautiful day in Cincy - sun burnish in fact. Day 1 at turkey Ridge

Orienteering race 32:01 *** 3.54 km (9:03 / km) +145m 7:30 / km
spiked:9/10c

Middle course- decent run with maybe 1:30 in errors (route choice drift east on way to 2 and confusion around 6, saddle, bobble to last) and another 1 ish for running speed. Stayed conservative and calf held up fine- got into map pretty well and anticipated. 1:01 ahead when I left and I think fastest on green. Will add comments later. Nice day to be out though.

Friday Middle 8-Green - Splits

Thursday Apr 8, 2010 #

Walking (fast clip) 20:00 [2] 1.5 mi (13:20 / mi)
(rest day)

Very nice out again. Need to pack gear later and look forward to early flight to CVG in am

Stretching 10:00 [0]

Heel lifts 2x30 ( L&R) - stretching

Wednesday Apr 7, 2010 #

Walking (morning constitutional) 19:00 [2] 1.5 mi (12:40 / mi)

Very nice out - taking injury sign off the door. Fingers crossed. HN releases me to Cinncy this we :-)

Strength (strength) 25:00 [2]

Lightish session arms/quads/core 3x12 and stretching

Strength (spin) 30:00 [3] 9.5 mi (3:09 / mi)

Random- power output between 80-200W

Walking 20:00 [1] 1.0 mi (20:00 / mi)
weight:64.6kg

Evening outing with Maddi

Tuesday Apr 6, 2010 #

Walking 21:00 [2] 1.5 mi (14:00 / mi)

No compression sock, able to bound up stairs so I'd say 95%+ rehab. Will test with 5k today- nothing fast though. FP in my future, so PFW is run today, spin Wed, rest Thursday, middle Friday.

Walking warm up/down (jog) 7:00 [2] 0.5 mi (14:00 / mi)

Running (treadmill) 29:23 [3] 5.0 km (5:53 / km)

Flat grade, focus on form and no problems

Stretching 10:00 [0]

Purple RB 3x30 S, foam roller and regular calf stretches.

Massage (monthly tune up) 1:00:00 [0]

came at the right time- special attention to calves - deep palpation in around R soleus/achilles insertion felt somewhat strange but no pain.

Monday Apr 5, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
(injured) (rest day)

Good clip- no symptoms

Walking 18:00 [1] 1.0 mi (18:00 / mi)

After work- pleasant out

Stretching 10:00 [0]

3x10 heel lifts ( R and L)

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