Training Log Archive: BPIn the 7 days ending Apr 19, 2012:
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Thursday Apr 19, 2012 #
Event: CSU Park-O 1: Danehy Park
Walking 21:00 [1] 2.0 km (10:30 / km)
legs OK
Strength (arms and core) 35:00 [2]
A/C 15/20 3x15 with kettle bells and ball.
Jogging warm up/down 16:00 [2] 2.6 km (6:09 / km)
Before and after park O plus drills
Orienteering race (Danehy park O) 18:43 [4] 3.6 km (5:12 / km) +25m 5:01 / km
Steady run although legs a bit sluggish. Pleasant evening and lots of the regulars in attendance. Only boo-boo was going to 7 on way from 4-5. worth 30-40 sec. Misread course lines with sweat in my eyes. Otherwise clean although t route choice 2-3 was not optimal nor was 8-9. Enjoyable run though. SL=3.1k
Wednesday Apr 18, 2012 #
Walking 20:00 [1] 2.2 km (9:05 / km)
Nice and fresh
Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)
Before and after track with 4x100m strides, drills and stretching.
Track intervals 2:51 1.0 km (2:51 / km)
Have signed up for the Soupbone virtual HS diva (middle distance) track workouts, but had to find an alternative to the 200m relay for today. With past weekend exertions and park O tomorrow decided on intensity without volume. Settled on a 1000m breakdown @90% effort as follows:
400 (2 min rest), 300 (1:30 R), 200 (1:00 R), 100 starting at 800m pace and ending at 400m pace.
Beautiful conditions, 60F, v. slight breeze and went as follows:
70.6 (35.x)
52.2 (34.x)
33.1
15.1
400 (2 min rest), 300 (1:30 R), 200 (1:00 R), 100 starting at 800m pace and ending at 400m pace.
Beautiful conditions, 60F, v. slight breeze and went as follows:
70.6 (35.x)
52.2 (34.x)
33.1
15.1
Tuesday Apr 17, 2012 #
Walking 23:00 [1] 2.4 km (9:35 / km)
Humid and allergies playing up. Maybe track today?
Jogging (trail) 24:28 [3] 5.0 km (4:54 / km) +40m 4:42 / km
Day got away from you but managed to get in a short run at GBF. Nice out warm, sun fading and not too humid.
Stretching 10:00 [0]
With foam roller.
Note
Forgot to add that Roz was thrilled with the quiit I won in the junior team fundraiser silent auction in GA- a very nice piece "folkart" workmanship by Laurie Searle.
Walking 28:00 [1] 2.4 km (11:40 / km)
Pleasant evening stroll.
Monday Apr 16, 2012 #
Note
(rest day)
Home last night at midnight after uneventful flight to MHT, watched BM on TV.
Walking 25:00 [1] 2.0 km (12:30 / km)
Halfhearted plod round the hood - dogs were hot.
Sunday Apr 15, 2012 #
Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)
Plus stretching, legs felt ok
Orienteering race 40:21 3.6 km (11:13 / km) +140m 9:23 / km
Solid but not spectacular run until 16- holding onto 2nd or 3rd on green. Than bam- brain fatigue, glasses too fogged and couldn't make sense of mapped rock- 3 mins lost right there but could have worse :-) and let Tim in for the win. Good technical course and no chance for boredom, was quite humid though.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
Saturday Apr 14, 2012 #
Orienteering race 1:12:33 [3] *** 7.8 km (9:18 / km) +70m 8:54 / km
spiked:10/13c
Doozey (sp?) of a first control- poor route choice then lost glasses ripped off by a vine, found after a couple of minutes then rattled and missed control having to attack twice- 10 mins in the hole already! Too low on 4 for another couple of minutes, at which point Glen caught me. Second half beyond the spectator chute was OK so could have seen 61-62: but not to be. Surprised to hold on to 2nd place.
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
http://www.gaorienteering.org/gadget/cgi-bin/reitt...
Friday Apr 13, 2012 #
Note
Up early to airport, subjected to full pat down AND baggage search, swabbing O shies for chem residue, then lost cell phone - found again and had pleasant chat with TSA official- caught flight. Plane goes nowhere- issue with flaps uhoh. No probs and after slight delay on route to ATL. Subsequent journey uneventful:-). Then misplaced stretching stick at UWG campus - thanks Alex for repatriation :-)
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Enough to get sweaty with drills and strides.
Orienteering race 20:21 **** 3.55 km (5:44 / km) +105m 5:00 / km
spiked:17/18c
Executed game plan which was to go out steady, due to length, temp and hills at end. Got stood look at the #5 trap on route to 2, so went round building, 5-7 maybe not optimal however went past 8 to get a look, 8-9 could have been better, on route to 10 planned right hand route from 11-12, bobbled on 13-14 getting off line to check out a course 5 control tucked back by the fence. Otherwise steady and pretty clean and 6th on green. Had something left at end so maybe could have seen 19 ish. SL= 3k. Nice map, area and good course but could have been shorter by 600m.
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...
http://gaorienteering.org/gadget/cgi-bin/reitti.cg...
Note
Very pleasant dinner with Peter and Gail, Dennis, Gavin, Charlie and Bob.
Note
Interestingly predicted a winning time the other day for green sprint of 17:30ish and actual today was 17:43; somewhat fluky based on guesstimate of actual to SL distance ratio