Training Log Archive: BPIn the 7 days ending Nov 7, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Nov 7, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
fresh, brisk and daylight!
Spin warm up/down 13:30 [2] 6.4 km (2:07 / km)
Rolling hills
Strength (arms and core) 30:00 [3]
3x15 routine
Note
Preliminary indoor track sched- BU mini meets Dec 17, 24, 31. Not so far off.
Sunday Nov 6, 2011 #
Event: NEOC: Needham Town Forest
Orienteering race (Brown) 52:11 [3] 4.9 km (10:39 / km)
Needed a break from the conference so headed out early to Needham. Brain and body fatigue (late night) in evidence so elected to run down on brown. despite a steady ambling pace still had a lot of trouble reading map detail due to print quality and under-mapping of features and managed to squander 9 mins mostly getting tangled up in green. Despite sub par orienteering had fun in the woods largely due to Jeff S's intelligent course design and after the welcome break headed back to Hynes. Distance from old method as FR kaput- not able to charge battery.
Saturday Nov 5, 2011 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Very early and up tempo doggy outing- one sniff and onwards.
Walking warm up/down 1:18:00 [1] 8.0 km (9:45 / km)
Between congressing (ACAAI) a walk to MFA from Hynes then up to common and back. Very nice sunny day.
Friday Nov 4, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
(rest day)
Fresh air. Quads a bit heavy and a tad sore today.
Thursday Nov 3, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Morning chill
Track today
Track today
Jogging warm up/down 29:00 [2] 4.8 km (6:02 / km)
before and after track plus 4x50m strides
Stretching 15:00 [0]
legs static and with stick plus roller
Track intervals (MIT outdoor) 4:20 1.6 km (2:42 / km)
Now Nov so transition to more speed work. Planned indoors however conditions OK outside breezy / sunny 55 deg- compression shorts and socks plus tights to keep legs toasty and injury free- probably last session outdoors for year I think.
Plan was 4 x400 "breakdowns" @ 90-95% effort ie around 800 RP and 100+300, 200+200, 300+100, 200+200 with 100m (1 1/2 min) recovery within 4's and 200m walk (3min) recovery between. Legs were tired at end of a solid session as follows:
15.7, 50.9 (66.6)
32.8, 33.2 (66.0)
49.2, 15.1 (64.3)
31.8, 31.3 (63.1)
Avg 200 = 32.5
Plan was 4 x400 "breakdowns" @ 90-95% effort ie around 800 RP and 100+300, 200+200, 300+100, 200+200 with 100m (1 1/2 min) recovery within 4's and 200m walk (3min) recovery between. Legs were tired at end of a solid session as follows:
15.7, 50.9 (66.6)
32.8, 33.2 (66.0)
49.2, 15.1 (64.3)
31.8, 31.3 (63.1)
Avg 200 = 32.5
Note
last "hard" 300,100 combo, which was preceded by complete rest / recovery, was back in July end of outdoor season (7/14) @ 48.6, 14.5 (63.1) and 200 avg for entire session of 32.6
Wednesday Nov 2, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Warm again and showered- so back to normal maybe - feels strange though.
Spin warm up/down 15:00 [2] 7.0 km (2:09 / km)
Quick warm up
Strength (legs, arms and core) 45:00 [3]
More explosive stuff with Gazza- making like a frog jumping etc. Legs had reasonable zip post weekend and rest.
Note
Ah yes, power, force and energy have returned. "Subsistence" living in a cold "out of the comfort zone" house with melted snow for water, Coleman stove, firelogs and 1200 lumen night O headlamp plus sundry other candles was energy sapping.
Tuesday Nov 1, 2011 #
Note
Start of day 3 no power- many layers-iPad battery still has some juice.
Note
(rest day)
Return to comfort at 3pm. At times is was warmer outside than in. No incentive to train today, which body might appreciate anyhow.