Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 3, 2011:

activity

time

miles

Walking

2:41:00

9.69

(16:37)

15.6

(10:19)

Orienteering

2:30:46

12.67

(11:54)

20.39

(7:24)

410

45 /

50c

90%

Jogging

1:16:46

8.45

(9:05)

13.6

(5:39)

Strength

50:00

Spin

24:00

7.6

(3:09)

12.23

(1:58)

Stretching

10:00

Running

9:00

1.5

(6:00)

2.41

(3:44)

Total

8:01:32

39.91

64.24

410

45 /

50c

90%

[1-5]

7:51:32

1:43

0:00

» now

Sunday Apr 3, 2011 #

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

Before O race plus stretching and drills

Orienteering race (middle green) 38:13 [4] **** 5.14 km (7:26 / km) +120m 6:39 / km
spiked:14/15c

Good race and probably best of 3- maybe no more than 60 seconds left out there which was goal. Took it steady and conservative route choice to 1. Identified problem controls , executed well and generally zoned right in on circle and flag. So 3 of 3 wins on green for weekend and 6 mins up on second on day. Legs were pretty good today and will be interesting to see splits over last 3 parkland controls.

Note

Managed to get an earlier flight back to Boston for a small fee- but got home around 6pm and 5 hours earlier than scheduled- now to pack and head to FL.

Sunday Green - Splits

Saturday Apr 2, 2011 #

Walking warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk/jog to start plus dynamic stretches and drills

Orienteering race (green UL) 1:21:40 [4] **** 10.61 km (7:42 / km) +290m 6:46 / km
spiked:14/16c

Green UL- solid run with maybe 4 mins left out there with 2 errors. Steady start and first third- picked it up in middle and upped at end although feeling a tad tired in last k.
Error at 3 was parallel feature- relocated with 2:30 lost and on 11 was heading straight for flag but did not see it veered to left into another gully. Overall pleased with run and first on green by 7 mins

Saturday UL Green - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs

Note

4am get up clear driveway of 2" wet heavy white stuff (what the!!!) Head to
Logan for early flight to better midwest weather (?)

Walking 55:00 [1] 5.0 km (11:00 / km)

Maop walk around east quad MU Oxford

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

Before o race with strides dynamic drills and stretching

Orienteering race (FP middle) 30:53 [3] **** 4.64 km (6:39 / km)
spiked:17/19c

Steady race according to plan- left maybe 45sec out there with confused bobble on control 17. Campus- forest sprint like middle and enjoyable warm up. Didn't really open up speed and sub 30 was possible. I think first on green when I left as raining and getting cold.

Friday Green - Splits

Thursday Mar 31, 2011 #

Walking 27:00 [1] 2.6 km (10:23 / km)
(rest day)

Chilly

Wednesday Mar 30, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Continues to be nicer out- or is that just my eternally optimistic mood?
Anyhow "under duress" have booked short FL break right after Pig. All I need now is Delta to cooperate and get me back to Logan as scheduled- otherwise deep doodoo at home.

Jogging warm up/down 21:16 4.0 km (5:19 / km)

Before core- ramping up and a little faster at end

Strength (core) 20:00 [2]

Core only today

Stretching 5:00 [0]

legs

Tuesday Mar 29, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)

A tad nicer and brighter out today - wont be warm enough for outdoor track though.

Jogging warm up/down 28:30 [2] 5.0 km (5:42 / km)

Before and after intervals

Running intervals (treadmill) 9:00 1.5 mi (6:00 / mi)

Something less intense than usual Tuesday. Planned to do 4or5 x 400m at 90sec pace with 1 min jog recovery. Ended up doing 6 x1:30 at 6m/mile pace with 1 min jog between - definitely could have done more but left it at that given need for some degree of taper for Saturday.

Monday Mar 28, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

breezy but getting light
POAFW:
today spin and strength/core
tues, track "easy"- a few 400s at 90sec pace
wed easy run, core
thurs easy/rest
fri/sat/sun 2 piglets and 1 large sow

Strength 30:00 [3]

Arms and core 3x12-15

Spin warm up/down 24:00 [2] 7.6 mi (3:09 / mi)

Easy spin out before core

Stretching 5:00 [0]

legs

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