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Training Log Archive: BP

In the 30 days ending Sep 30, 2010:

	activity	#	time	miles		km		+m
	Walking	22	23:55:25	71.4	(20:06)	114.91	(12:30)	3080
	Orienteering	4	4:13:24	18.92	(13:24)	30.45	(8:19)	426	56 /	62c	90%
	Strength	5	3:45:00	24.38		39.23
	Jogging	11	3:32:12	23.54		37.88		112
	Running	4	2:03:28	16.28	(7:35)	26.2	(4:43)	127
	Spadework	1	1:30:00
	Stretching	4	1:20:00
	Swimming	3	1:05:00
	Massage	1	1:00:00
	MTB	1	51:20	10.07	(5:06)	16.2	(3:10)	45
	Spin	2	50:00	16.4	(3:03)	26.39	(1:54)
	Track	2	14:41	2.73	(5:22)	4.4	(3:20)
	Total	52	44:20:30	183.72		295.66		3790	56 /	62c	90%
	[1-5]	46	42:00:28
averages - sleep:5.8 weight:64kg

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Thursday Sep 30, 2010 #

Track intervals 7:44 2.4 km (3:13 / km)

MIT track- humid and very blustery right along back straight (worth a couple of secs at least). No real plan other than to do some 4's and 2's before I take bl's advice and switch to longer "less-risk-of-injury" (LROI) intervals! recovery walk/jog of 200 between the 4's and 100 between the 2's. Ala Falstaff (Henry IVp1), discretion overcame valour ie no heroics today :-)
1:19
1:20
1:22
1:21
36
35
35
36

C • track w/o 2

7 AM

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

Rain holding off this am

12 PM

Jogging warm up/down 23:00 [1] 4.0 km (5:45 / km)

before and after track

Wednesday Sep 29, 2010 #

Walking 40:00 [1] 4.0 km (10:00 / km)
(rest day)

All day meeting- so brisk walk before during and after

Tuesday Sep 28, 2010 #

12 PM

Jogging (treadmill) 36:23 [2] 6.4 km (5:41 / km)

Didn't feel mentally up to threshold run today- so just enjoyed a steady turn.

5 PM

Walking 25:00 [1] 2.4 km (10:25 / km)

Full wet weather protection required!

Monday Sep 27, 2010 #

7 AM

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

Damp, damp and more damp.

12 PM

Spin 20:00 [2] 7.2 mi (2:47 / mi)

Easy

Strength (strength) 30:00 [3]

Arms and core plus a few minutes of side planks

Sunday Sep 26, 2010 #

7 AM

Running (long trail) 1:10:29 13.5 km (5:13 / km) +99m 5:02 / km

Out early fueled by an espresso and 2 slices toast for a GB GT. Very pleasant temp of 56 deg. Last time I ran this loop (minus 650m) was 6/20 (1:11:02 for 12.8k) and it was 80 degs and humid. Fall is here!
Steady pace, took me a while to warm up, afterwards managed neg splits (35:57 and 34:33). Legs a bit tired at end and kept cadence high to ward off fatigue.

5 PM

Note

Aussie commemorative weekend chez nous- watched the film version of Jill Ker Conway's memoir, "The Road From Coorain" - poignant reminder of life in the outback, Aussie stoicism and the inevitable intellectual diaspora.

Saturday Sep 25, 2010 #

Event: Hammond Pond

Note

A year today I was on a plane heading to Sydney via Perth for WMOC. A few fond memories of that trip.

Blue Mountains Sunset

Clandulla Long Final

C • WMOC 4

11 AM

Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)

Before and after- was perspiring heavily before start of O.

Orienteering race 26:37 [4] **** 3.0 km (8:52 / km) +105m 7:33 / km
spiked:14/16c

Hot (85) humid conditions for fall day and certainly was tiring at end. Had Jeff Shapiro shadowing me. Had good map contact pretty much all the way and was able to keep in the zone and not be aware of Jeff. Had the added incentive of chasing down Ed on the final sprint in. Pretty clean run with about 45-50sec loses due to route choice/line errors/variances. Will check FR later- estimate 3.3k actual distance covered. QR below- although forgot to start FR at start!

Green - Splits

Friday Sep 24, 2010 #

7 AM

Walking 35:00 [1] 3.6 km (9:43 / km)
(rest day)

Longer walk this am- down through Harvard / Mass Ave.
Company volunteer day on the banks of the Charles- apparently power tools may be employed :-)

12 PM

Spadework (strength) 1:30:00 [1]

Shovelling dirt from pathway along Charles river- honest labor.

Thursday Sep 23, 2010 #

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

Legs a bit stiff today but loosened up with walking- track intervals later

12 PM

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track

Track intervals 6:57 2.0 km (3:29 / km)

Plan was 6x400m at mile pace (circa 5:30) with 200m walk/jog between. Did 5- legs felt tired from yesterday's strength work, hams started to tighten, so discretion won out and I bailed at 5. Good consistent pace and didn't feel overdone ie not forced.
1:25
1:23
1:23
1:22
1:24

Wednesday Sep 22, 2010 #

7 AM

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

Cannot complain about this weather :-0

12 PM

Strength (strength) 30:00 [3]

legs and core - increasing to 3x15-20

Spin (spin hill interval) 30:00 [3] 9.2 mi (3:16 / mi)

Warm u/d and 12x1min work with 1 min rest - mod effort

Tuesday Sep 21, 2010 #

3 PM

Jogging warm up/down 8:43 [2] 1.61 km (5:25 / km) +7m 5:18 / km

Had to catch up on some serious reading at home- so took the opportunity to get out to GB (also to thank Steve Carlin the ranger). Anyhow Tues is threshold day. Lantern loop w/u before tempo. Beautiful out +++++

Running tempo (XC course) 20:59 5.0 km (4:12 / km) +28m 4:05 / km

Kept even pace without pushing too hard on first half and held form well on second. Splits were 10:32 and 10:28 (have run last half as TT in 10 dead). Good solid effort but not overtaxing. NB Garmin measures short- O map and bike concur on 5k length.

Jogging warm up/down 8:31 [2] 1.61 km (5:17 / km) +6m 5:11 / km

Back around lantern loop as w/d- was tempted to move Sunday's decoy rock a few more meters to north-west to be outside of machinery control circle - but left ISQ :-)

4 PM

Stretching 10:00 [0]

Legs mostly

7 PM

Massage 1:00:00 [0]

no real issues

Monday Sep 20, 2010 #

7 AM

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

beaut day

12 PM

Strength (spin) 25:00 [2] 8.9 mi (2:49 / mi)

Easy/mod effort

Strength (strength) 30:00 [3]

Arms and core 3x12-15. Solid effort.

Sunday Sep 19, 2010 #

Event: Great Brook State Farm

7 AM

Orienteering (control setting) 1:45:00 [2] 12.9 km (8:08 / km) +90m 7:52 / km

Out early to put out all the e punch boxes and remaining stands. Covered a fair bit of ground during the day and also on pickup.
Estimated around 200 participants- (235 maps printed- about 10 left).
No glitches on W, Y, O courses other than running out of pre-print Or course maps.
Sprints had around 20-25 each. fastest times very close to par (14 mins for sprint 1 and 17 mins for sprint 2) - and my rogue/decoy control only got one notable scalp! Seemed to be well received and worth additional hassle of remote start (most significant feedback was one circle a few millimeters off and a couple of legs on s1 were spectator in nature) to reduce dead running.
MD/CS dual roles today - appreciated all the help for what is probably the busiest NEOC event of the year (bar the A meet) however now I'm worn out and in need of a nice cold beer :-)

C • Decoy control... 5

Saturday Sep 18, 2010 #

2 PM

Orienteering 42:56 *** 6.51 km (6:36 / km) +81m 6:13 / km
spiked:31/32c

Set out about 60% posts for GBF on Sunday- locations are top secret :-) Pleasant day for running.

Friday Sep 17, 2010 #

7 AM

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

Rainy fall weather

Thursday Sep 16, 2010 #

Stretching 10:00 [0]

Before, during and after intervals- calves, quads and hams. Intervals went well and mountain hiking appears to have helped healing/strengthening process from run of intensity induced injuries. Also the daily Kniepp therapy in Switzerland was a boon.

7 AM

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

Misty morn

12 PM

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Before during and after intervals

Running intervals (treadmill) 12:00 3.2 km (3:45 / km)

Was going to go to the track however breezey conditions and first "speed" effort in a while made me wary of re-injury! So discipline of treadmill with 8x400m at 6m/m pace with 1.30 jog between and 3 mins between sets of 4. Stretched between the two sets to be sure of loose calves. Felt good and could have done more.

Wednesday Sep 15, 2010 #

7 AM

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

Very nice out today. Fell asleep at 8 last evening and woke at 3am- body clock not good!

12 PM

Strength (spin hill interval) 25:00 [3] 13.0 km (1:55 / km)

1min work (10) 1 min off mod effort

Strength (strength) 30:00 [3]

legs, hops and core 3x12-15. Heel lifts (plus 10lb per side) 3x15

Tuesday Sep 14, 2010 #

7 AM

Walking 20:00 [3] 2.0 km (10:00 / km)
slept:6.0 weight:64kg

Fall is in the air. Sleep pattern still a bit off- however good news is no weight gain from the holiday Kuchen- walked it off :-)

12 PM

Jogging warm up/down 15:00 [2] 2.25 km (6:40 / km)

Running tempo 20:00 4.5 km (4:27 / km)

Somewhat conservative at start- only part around threshold.

Monday Sep 13, 2010 #

7 AM

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

back to work

12 PM

Strength (spin) 25:00 [3] 7.4 mi (3:23 / mi)

Easy/mod effort

Strength (strength) 30:00 [3]

Arms and core 3x12

Sunday Sep 12, 2010 #

8 AM

Walking 26:00 [1] 2.4 km (10:50 / km)

Quick walk for Mr D and Miss M.

Mr D -Friendly takeover (was once the cat's domain and you don't argue with a 60lb puppy)

Miss M-Just blending in Dad.

C • Red cross or Swiss cross... 2

11 AM

Orienteering race 1:18:51 ***** 8.05 km (9:48 / km) +150m 8:58 / km
spiked:11/14c slept:6.0

Pawtuckaway red - nominal 6.5k. First O race since July 18th. Nice day as it turned out - although legs a bit sluggish (residual jet lag maybe). Took a while getting back into the PW experience. A couple of good legs and a couple of bad ones. General theme was heading to right on bearings- able to relocate reasonably well though. Caught sight of IanF a few times between 3 and 8. Biggest miss was in 8.
Lost 9 mins total
Missed 1 to the right 2mins
2 hesitated /confused 1min -exit wrong
3 ok
4 - 1 min ended up to left
5 30 sec due to stopping short
6 slow in but ok 15
7 ok
8. Found line of cliffs 80m short of control- explored then ran to right area but discounted large "boulder"- which was in fact control cliff - 4mins
Rest, except for 12 (1min) were OK with minor hesitations only. Used catching/collecting features well through complex terrain. Good wake up.

5 PM

Note

Nice weather today got me thinking about vacation just gone.
Swiss water art.

Red, day 2 - Splits

Saturday Sep 11, 2010 #

Event: UNO Pawtuckaway Camping Weekend

Note

Quick stats on vacation more as a testament to Ros' level of fitness. 7 days walking/mountain hiking in the alps; approx 20 hours, 60 miles with 2 miles vertical.

10 AM

Walking 35:00 [1] 3.0 km (11:40 / km)
slept:6.0

GB jaunt
Sleep pattern still messed up-waking at 3am.

2 PM

MTB 51:20 16.2 km (3:10 / km) +45m 3:08 / km

Off road explore around GB, Bog. Beautiful out.

Friday Sep 10, 2010 #

Note

HOLIDAY SNAPS

From Morteratsch to Pontresina

Miss Ros tames the Alps (in the footsteps of Hannibal ohne Elefant)

Getting High c 3200m (Piz Bernina 4000m+ behind)

Lago Bianco towards the Veltlin

The future of Rail Travel - 100 years on the Bernina Bahn.
New Allegra ABe8/12 set. Regio Zug nach Tirano- Italien, ausfahrt Pontraschigna

11 AM

Jogging (jet lag recovery) 31:33 6.01 km (5:15 / km) +19m 5:10 / km
slept:5.0

Out and around the bog- very dry. Running at sea level feels remarkably easy vs at 1800-2000m.

Thursday Sep 9, 2010 #

Jogging 22:00 [3] 4.5 km (4:53 / km) +80m 4:29 / km

Finally a run- quick trip through the town forest. Then pack get train head to airport.

Wednesday Sep 8, 2010 #

Walking (O map walk) 2:00:05 [2] **** 9.8 km (12:15 / km) +250m 10:52 / km

Back to God da Staz. Rain held off- stopped for coffee at lej da Staz.
Last day in this alpine wonderland.

Tuesday Sep 7, 2010 #

10 AM

Walking 1:45:00 [2] 9.0 km (11:40 / km) +160m 10:43 / km

Low level (1900m) walk to Surovas and back through Staz. Rainy day.

4 PM

Swimming warm up/down 25:00 [2]

5 PM

Stretching 30:00 [0]

Legs and back

Monday Sep 6, 2010 #

9 AM

Walking (mountan hiking) 4:00:15 14.8 km (16:14 / km) +1020m 12:04 / km

Chair to Alp Languard (2300m) then grind upto Georgy's Hutte on Piz languard 3300m- last stretch very narly. Down via Lej de Languard - nice unch stop- saw 4 Marmots with closest about 15m(very unusual). Great day for hiking.

Sunday Sep 5, 2010 #

Note

Weather forecast good for Monday, then rain next 2 days. May do some running Tues/Wed.

5 AM

Jogging 1 [0]

10 AM

Walking 3:30:00 14.0 km (15:00 / km) +550m 12:32 / km

Upto 3200m today, breathing a little more labored (and garmin died). Diavolezza to Piz Trovat, back down by cable way to Bernina and walk to Morteratsch. Another beautiful day, warmer than yesterday and pleasant even on high.

Saturday Sep 4, 2010 #

11 AM

Walking 2:15:00 11.5 km (11:44 / km) +480m 9:43 / km

Alp Grum up to Lago Bianco and Ospizio Bernina, across the watershed and down to Bernina Lagalb. Nice day but windy at 2400m.

C • Words/places 3

5 PM

Swimming warm up/down 20:00 [1]

Laps followed by sauna

Friday Sep 3, 2010 #

Walking (O map walk) 2:00:05 [2] **** 9.8 km (12:15 / km) +380m 10:16 / km

God da Staz map - Swiss hunting season started though. Up to Alp Staz, down to Lej da Staz and to Sankt Moritz (window shopping was the price for a little O). Train back to base.
Weather great, no hunters encountered during middle of day!

Stretching 30:00 [0]

Legs and back with trainer.

4 AM

Jogging 1 [0]

Thursday Sep 2, 2010 #

10 AM

Walking (mountain) 2:25:00 11.0 km (13:11 / km) +240m 11:53 / km

Jet lag fading. Permission to log onto AP granted as chocolate therapy not fully suppressing withdrawal :-) German keyboard being helpful.
Nice walk from top of Muotos Muragl Bahn along Panoramaweg to Alp Languard and down to Puntraschigna. Have Garmin track for later.

Wednesday Sep 1, 2010 #

4 PM

Swimming 20:00 [1]

Jet lag therapy- hydro followed by sauna (later not counted)

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