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Training Log Archive: BP

In the 7 days ending Jun 5, 2010:

	activity	#	time	miles		km		+m
	Walking	6	2:13:00	9.2	(14:27)	14.81	(8:59)
	Running	4	1:30:09	11.32	(7:58)	18.22	(4:57)	31
	Orienteering	2	1:25:25	6.87	(12:26)	11.05	(7:44)	64	30 /	36c	83%
	Massage	1	1:00:00
	Strength	2	1:00:00	7.9		12.71
	Stretching	2	15:00
	Total	10	7:23:34	35.29		56.79		95	30 /	36c	83%
	[1-5]	10	6:08:34
averages - sleep:6

1:42

0:00

» now

Saturday Jun 5, 2010 #

Event: Estabrook Woods

10 AM

Orienteering race 1:09:38 *** 7.98 km (8:43 / km) +54m 8:26 / km
spiked:13/17c

Hot, humid, thick damp woods- yes it's Estabrook in June. Challenging but interesting red course set by Ian F; nominal 7.01k. Noted the warnings about swamps and strategically ignored them :-). 9-10 couldn't find marked stream crossing and subsequently face planted in a mud bath- glasses, map compass , clue sheet all covered in thick goo. 11-12 took the "reasonable" choice of following a submerged rock wall into chest high water - cleaned things off nicely! Otherwise heavy legged but steady run - 4-5 minutes squandered but nothing major as I kept speed down today - a good thing especially given vagaries of mapping in some parts of the map. US team M21 and W21 folk ahead then Tim P in 64 ish and Ernst in 67+.

C • Estabrook 2

Red - Splits

Friday Jun 4, 2010 #

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 (rest day)

Taking it easy today. Estabrook tomorrow and helping out on late shift. Hopefully Nobscot Sunday with a trip to Russells GC to entice Ros to come with me :-) (note to bl- Hosta replenishment?)

Thursday Jun 3, 2010 #

Event: CSU Park-O: Boston Common

Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:5.0

Boston Common park O today- really have to make the effort to do this one - gear ready; check: body ready;check maybe!- brain -: ? we'll see at end of day :-)
ps Need more sleep

Running warm up/down 10 [2] 1.0 mi (10 / mi)

Strides and stretching before downpour

6 PM

Orienteering race 15:47 *** 3.07 km (5:09 / km) +10m 5:04 / km
spiked:17/19c

Avoided the major downpour. Interesting to run on the common and nice sprint-type course by Lori. Nominal dist 2.8k. Reasonable run with 1 bobble (30sec) and route choice that could have been better (15-20 sec)- otherwise not anticipating direction changes well enough and fumbling with punches.

C • Had it in mind... 2

- Splits

Wednesday Jun 2, 2010 #

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

ok out

Strength (strength) 30:00 [3]

Arms and core 3x12.
No time for anything else today

Stretching 5:00 [0]

legs

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Evening stroll

Tuesday Jun 1, 2010 #

Walking 2:00 [1] 1.5 mi (1:20 / mi)

Another work week begins- quite humid out. Appreciated the long weekend and a few sleep-ins to mentally refresh- was very jaded.

Strength (spin) 30:00 [2] 7.9 mi (3:48 / mi)

Easy effort

Stretching 10:00 [0]

legs with foam roller

Massage 1:00:00 [0]

Leg work

Monday May 31, 2010 #

10 AM

Running (Trail) 57:06 10.0 km (5:42 / km)

On a roll, so a 'long" run- first in many a month. Easy pace - stretched afterwards

Sunday May 30, 2010 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)

Looking for the start

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

11 AM

Running 22:53 5.0 km (4:35 / km) +31m 4:26 / km

Yesterdays spur of the moment to find a 5k for Ros to run- her first ever. Came up with a local one in Acton and with family in tow- walk/jog and she finished in 36 something - great job for someone who has never run until last year. Anyhow I signed up as well- hadn't run one of these since 2005 - took it steady on a somewhat hilly course and getting warm when we started - OK effort and calf held up OK.

C • "...calf held up OK." 3

4 PM

Walking 35:00 [1] 1.7 mi (20:35 / mi)

Round the hood.

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