Training Log Archive: BPIn the 7 days ending Apr 28, 2012:
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Saturday Apr 28, 2012 #
Event: Southampton City Parks
Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)
Plus stretching and some drills
Orienteering race (Park/ campus O) 18:51 [4] 3.67 km (5:08 / km)
Soton O club in downtown parks college campus. Cold and rain but nice map and course. 27 controls and 3.1k SL. Steady run without errors. EMIT punching took a little getting used in terms of how to hold the card.
Walking 1:15:00 [1] 7.0 km (10:43 / km)
Touristing from Tudor house to Spitfire to Mayflower dock.
Friday Apr 27, 2012 #
Walking 10:00 [1] 6.0 km (1:40 / km)
New forest tour.
Thursday Apr 26, 2012 #
Event: CSU Park-O 2: Mystic River
Walking 45:00 [1] 4.0 km (11:15 / km)
Weather improved, sun out!
Swimming 16:00 [2] 0.65 km (24:37 / km)
A few more laps
Wednesday Apr 25, 2012 #
Walking 40:00 [1] 3.5 km (11:26 / km)
Blustery rainy day just the thing for jet lag. Along the cliff viewing the Solent and IOW- nary a vessel in sight.
C • IOW 2
Swimming 15:00 [2] 0.5 km (30:00 / km)
Other old favorite JL remedy.
Tuesday Apr 24, 2012 #
Jogging warm up/down 21:00 [2] 4.0 km (5:15 / km)
Before and after track with 4x100m strides plus drills and stretching.
Track intervals (Concord) 6:33 2.0 km (3:17 / km)
Not great conditions but had to blow out the cobwebs before sitting on a plane for 6+ hours. Cold (51F) and windy (18mph SW gusting to 29!) and could have used hat and gloves - even ski gear :-). Did have compression tights on though and warmed up well, stretching etc.
Plan was 5x400m at 85% (mile pace aka 40sec per 200) with 200m recovery. Moving reasonably well with consistent splits (40, 39) and had to work harder along the back straight into wind. Went as follows:
79.9
79.7
79.7
79.3
74.5 (37,37)
Avg (78.6, 39.x)
Plan was 5x400m at 85% (mile pace aka 40sec per 200) with 200m recovery. Moving reasonably well with consistent splits (40, 39) and had to work harder along the back straight into wind. Went as follows:
79.9
79.7
79.7
79.3
74.5 (37,37)
Avg (78.6, 39.x)
Monday Apr 23, 2012 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Rainy wet one :-(
Strength (arms and core) 35:00 [3]
A/C 15/20 3x15 routine
Note
Now some packing for tomorrow.
Sunday Apr 22, 2012 #
Jogging (trail) 49:07 10.0 km (4:55 / km) +70m 4:45 / km
GBF mellow run in cruise control - last k at 5k pace however. Otherwise feeling better thanks to some poly-pharmacy with cetirizine, fluticasone, ibuprofen etc.