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Training Log Archive: BP

In the 7 days ending Nov 24, 2012:

activity	#	time	miles		km		+m
Walking	5	2:28:00	8.45	(17:31)	13.6	(10:53)
Jogging	4	1:29:55	10.81	(8:19)	17.4	(5:10)	80
Strength	1	1:00:00
Orienteering	1	48:29	4.25	(11:24)	6.84	(7:05)	140	18 /	20c	90%
Running	1	7:13	1.3	(5:32)	2.1	(3:26)
Track	1	7:11	1.4	(5:08)	2.25	(3:12)
Total	6	6:00:48	26.22		42.19		220	18 /	20c	90%

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Saturday Nov 24, 2012 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Walking off some post T bloat.

Orienteering (Night O) 48:29 [3] *** 6.84 km (7:05 / km) +140m 6:26 / km
spiked:18/20c

Night O training at Tamarack Nature center - long (B) course set by Christian. SL= 5.63k. Technically easy area with a lot of trails. Focused on basics, exit and direction. No reflecting controls to guide however but most features fairly easily identified. Had trouble with #8 an illdefined pass and slogged through snow covered prairie grass from 10-11. Messed up route from 11-12 not hitting trail soon enough- another slog. 17-18 was similar. Otherwise a good test of gear for next Friday in OCIN land.

C • Saturday nite 2

Friday Nov 23, 2012 #

Note
(rest day)

Nada zip :-)

Thursday Nov 22, 2012 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Mid 50s at TG in MN!

Jogging (Trail) 24:29 [2] 4.6 km (5:19 / km) +35m 5:08 / km

Easy run thru the woods

Note

So shorts and T earlier, now 24F and snowing- it's the holidays- officially !

Wednesday Nov 21, 2012 #

Jogging warm up/down 10:12 [2] 2.0 km (5:06 / km)

Before strength

Strength 1:00:00 [2]

Abs, core arms and legs; somewhat less intense session than usual.

Note

From the weekend- 160+ years of youth and speediness (note hair loss, glasses and facial hair!)

Illustrious company- top ten ranked long sprint / middle distance US masters track: Jim S (M55 57sec 1/4), yours truly and Brian W (M45 1500m).
Sprint form in motion

Walking 27:00 [1] 2.5 km (10:48 / km)

Two trips to MSP to pick up the girls, home for TG, and dogs overjoyed to see them- major mauling!

Tuesday Nov 20, 2012 #

Jogging warm up/down 8:30 [1] 1.6 km (5:19 / km)

Before track with strides and stretching and drills

Track intervals (Indoor) 7:11 2.25 km (3:12 / km)

Track has 9 1/2 laps to mile so did 2x3 laps (525m), 2x 2(350m), 2x1 (170m) and 4 x 45m sprints with 1:30-1:40 1 lap jog recovery between longer ints. Tight turns so stayed careful with speed (aiming for 800m ish pace aka 35 sec per 200) and went as follows:
1:43
1:42
66
65
30
29
6.1
6.1
6.0
6.1

Jogging warm up/down 7:46 [2] 1.6 km (4:51 / km)

And a mile to cool down.

Monday Nov 19, 2012 #

Walking 12:00 [1] 1.0 km (12:00 / km)
(rest day)

Down town skyway orientation. Involuntary rest day for biz reasons.

Walking 35:00 [1] 3.2 km (10:56 / km)

More skywalking the skyway après le dejeuner.

Sunday Nov 18, 2012 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Mild morning

Jogging (indoor track) 9:00 [2] 1.6 km (5:37 / km)

Indoor track session, with 6x50m wind sprints and stretching.

Running intervals (indoor track) 7:13 2.1 km (3:26 / km)

Track meet at Bethel University and plan was 1500, 200, 800, 400. Well run low-key event that ran a fast schedule with about 5 mins between races and usually only 2-3 heats per event.
Anyhow missed the call up for the 800 which was right after the 2. Went into the first event, the 1500 aiming conservatively for 6 min/mile pace and was on pace with 800 in 3:03. Certainly plenty left in the tank at that pace however. The 2 and 4 were pretty much where I thought they'd be early in the season. Went as follows:
5:40 (splits: 22,45, 47,47,47,46,45,41)
29.2
63.9 (splits 33,31)

Jogging (trail) 29:58 6.0 km (5:00 / km) +45m 4:49 / km

Got home and being such a nice day with sunshine and mid 50s went for a easyish run in the park.

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