Training Log Archive: BPIn the 7 days ending Jun 11, 2011:
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Saturday Jun 11, 2011 #
Event: NEOC: Mt. Tom
Walking 27:00 [1] 2.4 km (11:15 / km)
Got unexpectedly wet.
Stretching 15:00 [0]
Legs with roller
Friday Jun 10, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Quite pleasant out. Temps of mid 70s predicted. Plan is to head to track as I need to do a pacing TT - ala Roger Bannister 1200m at mile RP - target =4 mins (RB of course nailed it in 2:59).
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
2k before and after track plus drills and 4x50m strides. Not bad out - mid 70s and went shirtless
Track intervals (MIT) 5:05 1.6 km (3:11 / km)
1200m TT at mile pace - looking for 4:00 and got 4:07.5 (Vdot 51.5) is spot on for 5:30 pace (and sub 5:10 1500m). Legs felt a bit jaded, mostly feeling squats and hams from yesterday, but responded well enough and put out 85-90% effort: 1km in 3:30 and 400 splits were;
82
86
80
1st 200 in 40 and last in 37.x
5 min walk recovery then 4x100m at 90% effort with 100m walk as follows:
14.6
14.4
14.4
14.4
Cool down walk then jog back
82
86
80
1st 200 in 40 and last in 37.x
5 min walk recovery then 4x100m at 90% effort with 100m walk as follows:
14.6
14.4
14.4
14.4
Cool down walk then jog back
Stretching 15:00 [0]
Stick and foam roller on legs
Thursday Jun 9, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
weight:61.8kg
Moving along OK- weather says no track today and this is a good thing body wise. So spin /core today and track tomorrow.
Spin warm up/down 20:00 [2] 10.2 km (1:58 / km)
Gradual increase in load
Strength (legs and core) 40:00 [3]
3x12-15 quads/hams/gluts/hips and core
Wednesday Jun 8, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Already hot and muggy and mid 90s forecast. Still planning on track tonite, however may bail on the mile and just do the 1/4 sprint.
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
Before track, temp around 90, hot humid and energy sapping / oppressive. Felt somewhat trashed from park o last night so energy not there and wisely (just a modicum of common sense at times) opted out of mile and just signed up for 400m. Stretches and drills.
Track race 1:01 [4] 0.4 km (2:32 / km)
Drew lane 5 in 8 lane heat, mostly masters men plus open women. Started too slow but punched out a neg. split last 200 (30sec) for 61.85 getting 3rd after coming from last on the bend. Just scraped under All American Std of 62 (AG = 84% and 51.5 open age equivalent). Team coach noted way too much left in last 150 so have to go out faster and a 60 even is on the cards. Certainly did not feel the piano on my back as one should at the end of a 400 and coordination was all there!. Definitely a sprint learning curve for me but overall happy with this one. 800m next up on Sunday.
Tuesday Jun 7, 2011 #
Event: CSU Park-O #8 Mystic River
Spin warm up/down 10:00 [2] 5.0 km (2:00 / km)
Strength (core) 10:00 [2]
Stretching 10:00 [0]
limbering up for tonites park O season finale.
6 PM
Jogging 6:00 [1] 1.0 km (6:00 / km)
Perfunctory warm up- duh its 85 deg and humid- however CV and MS systems need to be coaxed into action. Plus stretching etc.
Orienteering race (Mystic Motala) 24:52 5.04 km (4:56 / km)
A very nice end to the Park O series, location wise and course format was mass start motala. Hot out and started too fast pacing alongside Giovanni and Ross - felt like 5k road pace - drew sequence ACB. Had a major conniption on second leg (B) punching wrong control after route choice error (1min) - control C5 and B5 were about 40m apart- speed kills!
24c and 4.7k SL- Ross in 21 something.
Anyhow section splits were:
A (8c, 1.2k) 1.27 actual in 5:42
C (8c, 1.7k) 1.85 in 9:25
B (8c, 1.8) 1.92 in 9:44
Fortunately series points count best 6 of 8, and had mostly 90 % runs relative to winning times. Above all fun and excellent training.
24c and 4.7k SL- Ross in 21 something.
Anyhow section splits were:
A (8c, 1.2k) 1.27 actual in 5:42
C (8c, 1.7k) 1.85 in 9:25
B (8c, 1.8) 1.92 in 9:44
Fortunately series points count best 6 of 8, and had mostly 90 % runs relative to winning times. Above all fun and excellent training.
Orienteering 1 [1] 0.0 km (16:40 / km) +1m 2:47 / km
Monday Jun 6, 2011 #
Note
Park O moved to Tuesday night
MIT meet Wednesday (mile, 400m)
USATF NE track champs - masters 800m Sun 12th
MIT meet Wednesday (mile, 400m)
USATF NE track champs - masters 800m Sun 12th
Walking 21:00 [1] 2.0 km (10:30 / km)
Slightly sore shin this am from an altercation with a small cliff yesterday- Rx icing
Spin warm up/down 15:00 [2] 9.0 km (1:40 / km)
legs good
Strength (arms and core) 30:00 [3]
3x12-15 plus hams and deadlifts
Sunday Jun 5, 2011 #
Event: NEOC: Nobscot
Note
Semi-random thoughts from yesterday. New acronym from RISD Commencement courtesy of Pres. John Maeda.
Our VUCA world of Volatility, Uncertainty, Complexity and Ambiguity, which artists / designers (and others) can turn into Vision, Understanding, Clarity and Agility.
Enjoyed address by John Moggridge, designer of laptop computer talking of Interaction through Design - ie what's inside the box and how we can access the power and information therein.
RISD undoubtedly gave Rachel a "freedom to fail" and "doing be making" education and so refreshing to see true innovation unconstrained by conventional wisdom - even if laws of science and nature still prevail.
Another perhaps self evident aha moment- artists "tell by showing" while others eg lawyers "show by telling".
Grad Girl
Better half of gene pool :-)
Living art
Faces in the crowd
X factor donor and ongoing patron of the arts
still writing checks!
Our VUCA world of Volatility, Uncertainty, Complexity and Ambiguity, which artists / designers (and others) can turn into Vision, Understanding, Clarity and Agility.
Enjoyed address by John Moggridge, designer of laptop computer talking of Interaction through Design - ie what's inside the box and how we can access the power and information therein.
RISD undoubtedly gave Rachel a "freedom to fail" and "doing be making" education and so refreshing to see true innovation unconstrained by conventional wisdom - even if laws of science and nature still prevail.
Another perhaps self evident aha moment- artists "tell by showing" while others eg lawyers "show by telling".
Grad Girl
Better half of gene pool :-)
Living art
Faces in the crowd
X factor donor and ongoing patron of the arts
still writing checks!
Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)
Plus strides and stretching before O
Walking 45:00 [1] 3.4 km (13:14 / km)
GBF plus some field checking to finish map updates (GPX'd new DCR trail)
11 AM
Orienteering (Nobscot green) 42:12 [4] 5.54 km (7:37 / km) +148m 6:43 / km
Very nice day for O. Solid race until #10 - underestimated this one and got confused by trails /rocks- once I regained sanity and simplified it to the correct knoll it was easy- oh well 3 1/2 mins squandered there and 4 1/2 total- so could have been a 37ish min run. Also got confused around 6 but relocated to larger hill having got off line. So learning was simplify map and trust contours even if the rest is suspect and map is funky around that area. Otherwise generally on line which was good because skill practice for today was rough compass using thumbie. Sl=4.5km.
Miss Roz made it back on yellow - which was more like an Orange level today with some tricky control placements- then off to Russel's garden center for more deer fodder.
Miss Roz made it back on yellow - which was more like an Orange level today with some tricky control placements- then off to Russel's garden center for more deer fodder.