Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Walking	6	3:14:00	11.19	(17:20)	18.01	(10:46)
Jogging	4	2:08:30	14.1	(9:07)	22.7	(5:40)	198
Orienteering	1	49:56	4.51	(11:04)	7.26	(6:53)	195	15 /	17c	88%
Strength	2	45:00
Running	1	24:30	3.11	(7:53)	5.0	(4:54)
Swimming	1	15:58	0.5	(32:07)	0.8	(19:58)
Total	8	7:37:54	33.41		53.77		393	15 /	17c	88%

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Saturday Mar 31, 2012 #

Walking 35:00 [1] 3.0 km (11:40 / km)
(rest day)

Tired today from late flight so just walk with the dogs

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI

Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)

Fresh air, long day; meetings and travel.

Thursday Mar 29, 2012 #

Jogging warm up/down (Treadmill) 19:10 [2] 2.0 mi (9:35 / mi)

Before and after hills

Jogging (Treadmill hills) 26:48 3.0 mi (8:56 / mi) +198m 7:25 / mi

Hotel gym (on the road again) and old favorite wo. 6 mins @, 2, 4, 6% then down ramp finishing at tempo effort.

Strength (Core) 15:00 [2]

Std core routine.

Swimming (BS) 15:58 [3] 0.8 km (19:57 / km)

No goggles but at least some arms, legs and core with breast stroke.

Wednesday Mar 28, 2012 #

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

Morning ritual

Jogging (trail) 42:31 8.25 km (5:09 / km)

LT outing - met a Kenyan runner (Benjamin ? second name) wearing a Boston marathon top and we ran together for a bit- he was rehabbing a knee injury and doing 2 hours trail at easy pace. Pleasant company and had heard of orienteering. Icy droplets fell from the sky wtf!

Tuesday Mar 27, 2012 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Clear but chilly.

Jogging warm up/down 20:41 [2] 3.2 km (6:28 / km)

1m before and 1 after fartlek

Running intervals (fartlek) 24:30 5.0 km (4:54 / km)

Too cold for track speed work so something a little less intense but good to do. 2x3 mins, (2 min jog recvoery), 2x2 mins (1:30 rest), 2x 1min (1min) 4x30sec (30 sec) at t pace or faster (range 6:30-6:00) - 14 mins of work and 3.5k (avg 4 min/k).

Walking 30:00 [1] 2.5 km (12:00 / km)

More pleasant evening.

Monday Mar 26, 2012 #

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

Raw day again.

Jogging warm up/down (road/trail) 19:20 [2] 3.2 km (6:02 / km)

easy loosen up

Strength (arms and core) 30:00 [3]

3x15 routine

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

Wind chill brr!

Sunday Mar 25, 2012 #

Event: NEOC: Hammond Pond

Walking 28:00 [1] 2.5 km (11:12 / km)

Damp chilly (aka Bwitish weather), so rugged up - dogs had a ball tho'.

11 AM

Orienteering race (Motala score) 49:56 *** 7.26 km (6:53 / km) +195m 6:04 / km
spiked:15/17c

Hammond pond and a score type event- 10k optimal in 1 hour. 5 controls per map x5: First map 1 point controls, 2nd =2pts etc. Couldn't go back to lower point values once map exchanged. Could have got all the 4 pters but erred on side of not getting penalties (-15 pt per minute). Remembered 305 today.

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