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Training Log Archive: BP

In the 7 days ending Aug 29, 2009:

	activity	#	time	miles		km		+m
	Walking	7	2:48:00	11.33	(14:50)	18.23	(9:13)
	Strength	3	2:20:00	19.4		31.22
	Running	4	1:30:14	10.96	(8:14)	17.63	(5:07)	90
	Orienteering	1	54:41	3.79	(14:26)	6.1	(8:58)	170	15 /	19c	78%
	Track	1	4:43	0.99	(4:45)	1.6	(2:57)
	Total	7	7:37:38	46.47		74.79		260	15 /	19c	78%
averages - weight:63kg

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Saturday Aug 29, 2009 #

Running warm up/down 9:40 [2] 1.0 mi (9:40 / mi)

Running (trail tempo) 25:33 6.0 km (4:16 / km) +90m 3:58 / km

GB XC course. Water water everywhere-tracks very muddy- drenched but in a good way for once- legs were good and needed some tempo work- solid output

Walking 24:00 [2] 1.33 mi (18:03 / mi)

Friday Aug 28, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
weight:63kg

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

easy day

Strength (bike) 25:00 [2] 7.6 mi (3:17 / mi)

Thursday Aug 27, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 24:00 [3] 4.0 km (6:00 / km)

Track intervals 4:43 [4] 1.6 km (2:57 / km)

Beautiful conditions- planned 5x300m in 54 (1:12 per quarter) with 200m walk between. Ran as follows; 54,54,54,55,52 and finished off with 100m in 13.9. Rests around 2 min stretching to 2;30 before last.

Wednesday Aug 26, 2009 #

Walking warm up/down 28:00 [2] 2.0 mi (14:00 / mi)

Strength (strength) 45:00 [3]

Core, legs and stretching

Tuesday Aug 25, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Regular walk to work- strength and spin inside today- very nice out tho'.

Strength (strength) 35:00 [3]

Upper and core

Strength (Spin) 35:00 [3] 11.8 mi (2:58 / mi)

Hill program

Monday Aug 24, 2009 #

Walking (loosen up) 24:00 [2] 1.5 mi (16:00 / mi)

Running (road/trail) 20:01 [3] 2.5 mi (8:00 / mi)

Relatively pleasant today, easy run

Sunday Aug 23, 2009 #

Walking warm up/down 32:00 [2] 2.0 mi (16:00 / mi)

Orienteering 54:41 *** 6.1 km (8:58 / km) +170m 7:52 / km
spiked:15/19c weight:63kg

Probably madness to try as still hot and humid (80,84%), however I "committed" to do some O this weekend. Re-ran day 1 green x from CSU Pine Hill A meet. Fixed initial run problems (made about 5mins worth of errors back then) but made a couple of minutes worth of new errors largely in the thick woods- map is hard to read with all the green. Stayed high for 1-2 where lower was faster, 3-4 exit direction was off. Better execution/route choice on longer legs 12-13 and 13-14 and no mistake on 11. Missed one obvious route choice 7-8 with trail to south probably faster. Actual distance 7.05km. Completely drenched at end but at least not wasted.

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