Training Log Archive: BPIn the 7 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
Note
(rest day)
No power, heat or water- maybe wednesday. Batteries fading. No work today.
Walking 27:00 [1] 2.4 km (11:15 / km)
Warmer out than in the house.
Sunday Oct 30, 2011 #
Orienteering race (Relay champs) 42:41 **** 6.4 km (6:40 / km)
spiked:17/19c
Creve Coeur lake and running leg 3 (red) for CSU team 3 (team 1 not in attendance :-) Fast terrain SL= 5.9k
Hand off from PG- steady run for first 1/3 then upped the pace a tad.
Two errors- 30 sec on #5 overshoots, then 1 min #13 drawn to wrong rootstock. Otherwise clean and tired at end with 310m sprint in. Hand off to Greg who brought us in for third.
Got into spectator mode to cheer incoming Mikkel who prevailed over Wyatt in the sprint in- Mano a mano racing. CSU team 2 taking the 4 pt champs.
Great efforts by both CSU teams and a very pleasant weekend of O.
Hand off from PG- steady run for first 1/3 then upped the pace a tad.
Two errors- 30 sec on #5 overshoots, then 1 min #13 drawn to wrong rootstock. Otherwise clean and tired at end with 310m sprint in. Hand off to Greg who brought us in for third.
Got into spectator mode to cheer incoming Mikkel who prevailed over Wyatt in the sprint in- Mano a mano racing. CSU team 2 taking the 4 pt champs.
Great efforts by both CSU teams and a very pleasant weekend of O.
Note
Good flight home via Charlotte. Ominous blackout from Bedford on, many trees and power lines down around Carlisle. Home to no power, no heat no water etc. Spousal appreciation in order. And likely no trip to the office tomorrow!
Saturday Oct 29, 2011 #
Orienteering race (CR middle) 31:15 4.1 km (7:37 / km) +100m 6:48 / km
Beautiful day and nicer part of the woods used. Solid run with a couple of areas of hesitations and 2 legs where faster route choices could have been used (3-4 and 8-9). Edged 6 secs by Charlie S who had a strong race especially mid section. SL = 3.9k.
Orienteering (Corn maze O) 16:14 [3] *** 2.4 km (6:46 / km)
spiked:10/12c
Fun event at a nice family-themed farm. Great to hand out in some beautiful sunshine. Had to try this novelty event. Distance a guess as no FR. Two largish route choice errors getting caught in the traps.
Friday Oct 28, 2011 #
Event: US Night & Relay Champs
Note
Up early to Logan- r and r day.
Orienteering (Cuivre river sprint) 12:15 [3] *** 1.99 km (6:09 / km)
spiked:9/9c
Uneventful journey. Nice area for a familiarization run, took it steady sl= 1.7 Now ready for some night O.
Orienteering race (Night champs) 59:34 [4] **** 5.76 km (10:20 / km) +150m 9:09 / km
spiked:11/12c
Solid run and in control- a few bobbles but no major mistakes- had problems with 11 and then slow run through thick stuff to last control. Some nice parts of white woods then other parts junky green (under mapped) forest. Nice evening weather wise. SL 5.2 k
Sandwich and beer followed at Mr D's pizza place and pleasant chat / company with PG.
Tired now.
Sandwich and beer followed at Mr D's pizza place and pleasant chat / company with PG.
Tired now.
Thursday Oct 27, 2011 #
Note
(rest day)
Early start, wet out so drove in. 3Q EC amc.
Stretching 25:00 [0]
legs and arms incl. with rollers
Wednesday Oct 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
slept:6.0
Brisk out- lite snow forecast for tomorrow!
Sleep pattern improving but not back to normal
Sleep pattern improving but not back to normal
Spin warm up/down 15:00 [2] 7.5 km (2:00 / km)
loosen up
Strength (legs, arms and core) 45:00 [3]
Another great session with trainer- explosive stuff incl., sprints, squats to presses 25 mins legs, 20 arms and core.
Note
Senior moment- closed my eyes somewhere past Waltham on commuter rail tonite and woke up just in time to get off at South Acton- 2 stops past Concord- at least it wasn't Fitchburg.
Tuesday Oct 25, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
slept:6.0
Crisp morn. More or less back to normal from trip- has been tough (mentally and physically) this time.
PFD is hopefully some intervals to continue base build for track- in a week will be time to head indoors and work on sprint speed. Compared to this time last year, uninjured and better base so hopefully have some fast times in me this season.
PFD is hopefully some intervals to continue base build for track- in a week will be time to head indoors and work on sprint speed. Compared to this time last year, uninjured and better base so hopefully have some fast times in me this season.
Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)
before and after track with 4x50m strides, drills and stretches
Track intervals (MIT) 4:45 1.5 km (3:10 / km)
Somewhat ambitious plan conceived this am was to do 2 sets of 500, 400, 300, 200, 100 (aka 1500) intervals @ 85-90% (MP) with 200m recovery between. A little sunshine but still cold and very windy - did one set and a called it a day (better than nothing!). Time to go indoors to avoid injury. Went as follows:
1:40
79
57
34.2 (100 rest)
15.1
1:40
79
57
34.2 (100 rest)
15.1