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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 8, 2011:

activity # timemileskm+m
  Walking6 2:15:00 7.71(17:31) 12.4(10:53)
  Orienteering2 1:40:02 7.27(13:45) 11.7(8:33) 3328 /13c61%
  Strength2 1:05:00
  Jogging3 58:00 5.97(9:43) 9.6(6:03)
  Spin1 21:00 6.21(3:23) 10.0(2:06)
  Track1 15:10 2.49(6:06) 4.0(3:48)
  Total9 6:34:12 29.64 47.7 3328 /13c61%
averages - weight:63.4kg

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Saturday Oct 8, 2011 #

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

To start and back a bit plus stretching
12 PM

Orienteering (Day 1 green) 51:26 intensity: (10:00 @2) + (30:00 @3) + (11:26 @4) **** 5.5 km (9:21 / km) +105m 8:32 / km
spiked:8/13c

Beautiful day, nice area and great course set by Jim A. So so run (B) with time dropped on #2 (confused by mapping) and 6 (got well off line to S and had to run extra 400m), plus general hesitations/ low confidence and just sluggish- so maybe 4-5 mins- not enough to catch tp who had a great run out there today. SL=5k
Had fun anyway and enjoyed hanging out in the sunshine later, followed by very pleasant dinner with Bob, Beth and Hans.

Friday Oct 7, 2011 #

Walking 23:00 [1] 2.0 km (11:30 / km)
(rest day)

Quick outing

Thursday Oct 6, 2011 #

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

Work committments not allowing exercise time today

Wednesday Oct 5, 2011 #

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

Not bad out - legs Ok

Jogging warm up/down 21:00 [2] 3.6 km (5:50 / km)

NE fall

Strength (legs and core) 30:00 [2]

Slightly easier session than usual- no weights with squats and lunges. Otherwise std routine

Tuesday Oct 4, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)
weight:63.4kg

Rain faded to drizzle

Note

PFW- conditions permitting track today. Plan is desc. ladder, 1200,1000,800,600,400 at Daniels I pace for Vdot =51.
Vdot from recent performances (mile to 5k) minus 2 outliers (800m= 59.2 and 6k XC 47.1) leaving n=6, mean +/- SEM of 51.4 +/-0.57

Jogging warm up/down 26:00 [2] 4.0 km (6:30 / km)

before and after intervals

Track intervals 15:10 intensity: (3:10 @3) + (12:00 @4) 4.0 km (3:48 / km)

Down ramp as planned at I pace and 85% effort with walk recovery between. Nice day out as it turned out. Hit paces well and went as follows Distance, Actual (Target) Recovery:
1200, 4:35 (4:39) 3:30
1000, 3:51 (3:51) 3:00
800, 3:03 (3:05) 2:30
600, 2:15 (2:19) 2:00
400, 1:25 (1:33)

Monday Oct 3, 2011 #

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

Definitely feels like Fall now.

Spin warm up/down 21:00 [2] 10.0 km (2:06 / km)

Tetons tour today

Strength (arms and core) 35:00 [3]

3x15 with some hams and gluts thrown in- finishing with 5min of planks

Sunday Oct 2, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

On the cool side
11 AM

Orienteering 48:36 [3] 6.2 km (7:50 / km) +227m 6:37 / km

Re run of Night O in daylight for comparison purposes and with the intent to go straight and simplify. Humid and glasses fogged again - ran 1 km shorter than at night- SL was 5.4k. Not a bad run but not perfect with 2 problems (didn't have correct surface visualization for route from 7 to 8 and got confused by wall/reentrant head and had problems again with 11 - swamps difficult to determine and got too far west. Better route choice to 10 going high and around to trail. Otherwise some hesitancies- legs were tired from yesterday so walked some hills-could have seen 45- hats off to Ali for 50 mins at night on this one.

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