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Training Log Archive: BP

In the 7 days ending Dec 21, 2013:

activity	#	time	miles		km		+m
Walking	7	2:46:00	10.87	(15:16)	17.5	(9:29)
Strength	2	1:10:00
XC ski	1	46:30	6.21	(7:29)	10.0	(4:39)	160
Orienteering	1	41:02	2.95	(13:54)	4.75	(8:38)	90	17 /	19c	89%
Jogging	1	27:12	3.11	(8:45)	5.0	(5:26)	50
Massage	1	20:00
Stretching	2	15:00
Spin	1	12:30	4.97	(2:31)	8.0	(1:34)
Total	7	6:38:14	28.12		45.25		300	17 /	19c	89%
[1-5]	7	6:18:14

1:38

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Saturday Dec 21, 2013 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Trudging through 4-6"

XC ski (Skate) 46:30 10.0 km (4:39 / km) +160m 4:18 / km

First 4km drills and no poles then 6km putting it together.

Friday Dec 20, 2013 #

Strength (shovelling) 15:00 [2]

Another 2" of fluffy white stuff this am. Might be a classic ski tonite.

Walking 22:00 [1] 2.4 km (9:10 / km)
(rest day)

Std loop, fresh snow but not mushy.

Massage 20:00 [0]

Sponsored a mini-spa experience at work today as a year end thank you- chair massages, manicures etc. So took the opportunity of an open slot to have a back massage myself. One a week would be very nice!

Thursday Dec 19, 2013 #

Walking 21:00 [1] 2.4 km (8:45 / km)

Not quite as nice as yesterday.

Spin warm up/down (Lemond) 12:30 [2] 8.0 km (1:34 / km)

Quick spin before strength

Strength 55:00 [3]

5x5x10xtriplet super sets of arms legs and core. Shoulders got worked hard with cu's, pu's, push u's, thrusters and hanging abs.

Stretching 10:00 [1]

Legs with roller

Wednesday Dec 18, 2013 #

Walking 22:00 [1] 2.5 km (8:48 / km)

Warm 30F and sunny ie no gloves or hat needed - very nice out at LT.

Jogging (Treadmill) 27:12 5.0 km (5:26 / km) +50m 5:11 / km

Feeling a bit water logged post trip but otherwise no major jet lag, so to the gym for a little speed work. Decided on intensity without volume. Warm up mile then 6x 1 min at 6 min/mile with 1 min jog recovery between. Focused on relaxed running form, felt strong without strain. 1km warm down at end.

Stretching 5:00 [1]

Legs with roller.

Tuesday Dec 17, 2013 #

Walking 19:00 [1] 2.3 km (8:16 / km)

Short brisk wall around Jesus and Midsomer common before heading to airport.

Note

Oh to be home! Sunny, DRY and relatively warm day in the TC. I will take cold/dry over temperate/damp anytime :)

C • Damp vs dry cold 3

Monday Dec 16, 2013 #

Note
(rest day)

Grey drizzly British winter day and 50F. Here for 24 hours then home :)

Walking 52:00 [1] 4.8 km (10:50 / km)

Around town center and College row, Cambridge.

Note

Stretching stiff muscles in the jacuzzi and steam room. Dinner tonite with Oliver Cromwell

Note

Historical note: A controversial character, indeed a persona non grata, Cromwell's picture hangs in Sidney Sussex College Cambridge and is shrouded when current British Royalty visit. A politician / soldier from a somewhat turbulent period of British history (early 17thC), best remembered for his ultimate downfall. Nothing is mentioned of his academic record at the College, although his signature is on display in the main Dining Hall.

Sunday Dec 15, 2013 #

Walking warm up/down 12:00 [1] 1.5 km (8:00 / km)

A chill 27F with cold wind blowing. Jogging in place to stay warm

Orienteering race 41:02 *** 4.75 km (8:38 / km) +90m 7:53 / km
spiked:17/19c

Technically easy middle, a sprint feel, with a bit too much green to slog through in the middle part of the course. Slushy under foot. OK run, with about 3:30 dropped due to route choice (going around green filled reentrant when straight was better), and major bobble at 13- misjudged distance and cut in way too soon. About 1:30 back from Soup today. SL 4.0

Note

Nice refresh at the hotel, gotta smell nice on a long haul flight :) and LHR bound. Great weekend with the MNOC crew and good courses put on by OCIN - thanks to Mike M and the team.

OCIN_Armco_Middle_Dec_2013_Green - Splits

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