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Training Log Archive: BP

In the 7 days ending Oct 11, 2014:

activity	#	time	miles		km		+m
Walking	5	2:24:00	8.73	(16:30)	14.05	(10:15)
Strength	3	1:32:00
Jogging	5	1:17:02	8.29	(9:18)	13.34	(5:46)	200
Orienteering	1	40:13	2.7	(14:53)	4.35	(9:15)	135
Stretching	2	17:00
Spin	1	16:10	5.59	(2:53)	9.0	(1:48)
Running	1	13:31	1.86	(7:15)	3.0	(4:30)	45
Total	7	6:39:56	27.18		43.74		380

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Saturday Oct 11, 2014 #

Event: MNOC William O'Brien State Park

Walking 32:00 [1] 2.8 km (11:26 / km)

Cool; and frosty

Note

After chores and dog walking (sole parent for 2 weeks!), no time left to drive to O meet.

Jogging warm up/down (xc trail) 16:33 [2] 2.8 km (5:55 / km) +50m 5:26 / km

Before after tempo

Running (xc trail) 13:31 [4] 3.0 km (4:30 / km) +45m 4:11 / km

Tempo effort trail run in French park. One significant hill.

Strength 15:00 [1]

Moving and leaf pick up.

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Jogging warm up/down (Treadmill) 17:05 [2] 3.0 km (5:42 / km) +30m 5:25 / km

Lossens up

Stretching 7:00 [1]

Legs and hips

Strength 1:00:00 [3]

Back to a routine.

Pistol Squats to Box 3 x 12
Lunge Jumps 3 x 8
Trunk Twist w/MB toss 3 x 10 ea

Battle Ropes 3 x 30 sec
Singles
Slams

Oblique Crunches 3 x 10
TRX Mountain Climbers 3 x 30 sec
Forced Pull ups 3x Fail+4

Kettle Swings 3 x 10
Kettle RDLs 3 x 10
SA Kettle Shoulder Press 3 x 10

Ab Crunch on Bench w/OH Bar (alt legs) 3 x 10
Bench Glute Bridges 3 x 10
Hip Circles 3 x 10 (all fours, front and back, then on back to open up adductors)

Thursday Oct 9, 2014 #

Walking 35:00 [1] 3.6 km (9:43 / km)
(rest day)

Cool but sunny day

Wednesday Oct 8, 2014 #

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

LT walk and tallk

Spin 16:10 [2] 9.0 km (1:48 / km)

Short and easy

Strength 17:00 [2]

Core, abs, hips easy session.

Tuesday Oct 7, 2014 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Blustery Fallish day.

Jogging (XC trails) 20:24 [2] 3.8 km (5:22 / km) +50m 5:02 / km

A bit lethargic, probably from flu shot, so an easy run in the woods.

Monday Oct 6, 2014 #

Note

Got a flu shot this am.

Walking 28:00 [1] 2.75 km (10:11 / km)

Loosening out any kinks.

Jogging warm up/down (Treadmill) 11:00 [1] 1.74 km (6:19 / km)

Real easy

Stretching 10:00 [1]

Hip drills

Sunday Oct 5, 2014 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km) +70m 5:06 / km

Felt fresher but still an early wake up to get to an early start. Seemed to have more zip in the legs.

Orienteering race 40:13 4.35 km (9:15 / km) +135m 8:00 / km

Could have been a better day. Botched 1 by a minute not thinking that the depression was uphill from the marsh, botched 2 by a minute getting onto the wrong spur too early and really botched 3 (smallish reentrant that I was within 10 m of flag but spent 5 mins circling back). Very cautious to 4, then got a bit more confident. However damage done and 7 mins down. Last 1/3 of easier navigation went faster and did well time wise. Did remind myself at start to be patient/pedantic however it didn't work out that way as I rushed the first 3 controls. Just not doing enough of this highly technical stuff to be good enough. PS Did have trouble reading the detail on the map, so better pritning and/or 1:7500 would have been a boon.

Note

Longish drive back to Buffalo airport via country roads, eventually catching up with rain again. Sitting at airport with flight delays, so my plan to see Ros at MSP on her way to Australia (Mom nursing home trip) is likely scupper end.

Note

Made it home, despite a 25 min connection in DTW that had me running the length of A concourse from A67 to A7. Enough!

Middle Green Y - Splits

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