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Training Log Archive: BP

In the 7 days ending Oct 19, 2013:

activity	#	time	miles		km		+m
Strength	4	3:09:00
Walking	4	1:31:00	5.62	(16:11)	9.05	(10:03)	40
Orienteering	1	1:02:16	3.88	(16:02)	6.25	(9:58)	110	9 /	13c	69%
Trail running	1	43:39	5.1	(8:34)	8.2	(5:19)	155
Spin	2	26:09	9.32	(2:48)	15.0	(1:45)
Stretching	2	20:00
Running	1	20:00	2.61	(7:40)	4.2	(4:46)	42
Jogging	2	18:00	1.86	(9:39)	3.0	(6:00)	20
Total	7	7:50:04	28.4		45.7		367	9 /	13c	69%

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Saturday Oct 19, 2013 #

Event: UNO Boulder Dash

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Warm up,with some hip drills.

Orienteering race (BD day 1) 1:02:16 **** 6.25 km (9:58 / km) +110m 9:09 / km
spiked:9/13c

Beautiful sunny day, nice IPA at the finish, caught up with some old friends and nice woods- all made for a positive experience. Apart from that, so so O, but had fun anyhow. Out of practice with NE terrain, lack of confidence, hesitancies , sloppiness all made for a B run; dropped about 10 mins out there. 1 min off to left at 1, 2 mins on way to 2 by running down track the wrong way, 6 mins at 7 had to relocate back at 6, overshoot at 11 for 1 min. So room for improvement. SL 5.1

Day 1 - Green X - Splits

Friday Oct 18, 2013 #

Strength 1:30:00 [1]

Around 3 hours of yard work, tidying up, getting ready for a NE winter inCarlisle

Thursday Oct 17, 2013 #

Note
(rest day)

Travel day

Walking 24:00 [1] 2.4 km (10:00 / km) +40m 9:14 / km

EOD shake out. Back to old haunts (pre Halloween) and short ramble through Carlisle Pines.

Wednesday Oct 16, 2013 #

Walking 15:00 [1] 1.75 km (8:34 / km)

Rain cleared but Brrr chilly - almost needed hat and gloves.

Note

Getting organized for another Cambridge-Cambridge double, with a detour to Carlisle house and NH O meet on the way. Not sure what to expect experience wise this weekend as have (sadly) become disillusioned by the std A meet ambience- or maybe even O itself. We shall see......

Note

Happy note - those nice people at Delta (currently my favorite airline) have got me TSA precheck status- little things that should help passge through security. Now I really should apply for the Global Entry program.

Spin warm up/down 10:01 [2] 5.0 km (2:00 / km)

Easy spin high cadence

Strength 1:00:00 [2]

Legs, arms and core in supersets. Balance on bosu, battle rope, and the vipr.

Stretching 15:00 [1]

Hip drills and legs with roller

Tuesday Oct 15, 2013 #

Note

Miserable rainy day - so no walkies.

Jogging warm up/down (Treadmill) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Plain old miserable outside.

Running intervals (Treadmill) 20:00 4.2 km (4:46 / km) +42m 4:32 / km

Aimed for some threshold work, but nothing too arduous. Plan was 10 x 1 min on @ 6:40 pace with 1 min float between. Target HR 120-160. Cruising comfortably with HR around 150, so upped the pace for last few to 6:22. Will have to push harder to get more zone 4 time.

C • its coming around... 1

Stretching 5:00 [1]

Legs with roller

Monday Oct 14, 2013 #

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

Cold change - chilly

Spin warm up/down (Lemond) 16:08 [2] 10.0 km (1:37 / km)

Keeping loose

Strength 24:00 [2]

Hips, abs and core with leg balance work.

Sunday Oct 13, 2013 #

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

Cool but sunny

Strength 15:00 [2]

Leg exercises with green tb for balance, Pilates ball for gluts and hams.

Trail running (XC) 43:39 8.2 km (5:19 / km) +155m 4:52 / km

Progression run on French trails. Feeling a little tired so didn't push too hard. Miles in 8:55 (wu flatfish), 8:39 (hills), 8:24 (hills), 8:23 (gentle) and 8:15 (flat) and a bit back home.

Note

Since temps were in the mid 50s tried on a new pair of 3/4 length compression tights- kept the knees nice and toasty.

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