Training Log Archive: BPIn the 7 days ending Apr 4, 2016:
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Monday Apr 4, 2016 #
Note
(rest day)
Tempted to walk at LT, body said rest, so that's what I did.
Reflections on a fun weekend- great venues and social opportunities.
By the large excellent course setting with interesting course -thanks Mike! As usual physical terrain but generally runnable compared to a lot of US, although I still hanker for UK and Australian terrain.
One thing to note, was the sprint area finish. An olive green mapped garden bed (grasses) was situated directly in front of the finish for some of the courses. However the double circle mostly obscured the map area. Many people ran through and some ran around. Don't think it made much difference -example: I punched penultimate control along side a West Point guy and took him on in the sprint. He went through and I went around. Still got the fastest split:-)
Anyhow finish should have been moved, or area flagged, or changed to rough open. On a scale of things- minor issue. Anyhow it looked like a garden bed and in sprint they are verboten!
Reflections on a fun weekend- great venues and social opportunities.
By the large excellent course setting with interesting course -thanks Mike! As usual physical terrain but generally runnable compared to a lot of US, although I still hanker for UK and Australian terrain.
One thing to note, was the sprint area finish. An olive green mapped garden bed (grasses) was situated directly in front of the finish for some of the courses. However the double circle mostly obscured the map area. Many people ran through and some ran around. Don't think it made much difference -example: I punched penultimate control along side a West Point guy and took him on in the sprint. He went through and I went around. Still got the fastest split:-)
Anyhow finish should have been moved, or area flagged, or changed to rough open. On a scale of things- minor issue. Anyhow it looked like a garden bed and in sprint they are verboten!
Sunday Apr 3, 2016 #
Walking warm up/down 15:00 [1] 2.0 km (7:30 / km)
Keeping warm (again)
Stretching warm up/down 5:00 [1]
Dynamic stuff
Orienteering race 1:11:47 **** 7.8 km (9:12 / km) +330m 7:36 / km
spiked:16/18c
So so effort- body tired - and lack of endurance training over 45 mins took its toll. A couple of bad controls- #2 especially, a few OK ones, but generally just plain slow today. Although I did muster an effort on the uphill sprint finish to lift my knees and giddyup.
Saturday Apr 2, 2016 #
Walking warm up/down 15:00 [1] 2.0 km (7:30 / km)
Some jogging trying to keep warm
Stretching 10:00 [1]
Static and dynamic
Orienteering race 1:09:56 [3] **** 7.05 km (9:55 / km) +250m 8:26 / km
spiked:17/18c
Technical good for the most part, physically slow. Reasonable route choices and execution until the boom control #14. Approached from the SE but cut in too soon, then confused headed to 15. Relocated with a 5 min deficit.
Lots of walking the hills today and running range needs to improve!
About 4 mins out of first, with a tight group of the usual M60 suspects :-)
Lots of walking the hills today and running range needs to improve!
About 4 mins out of first, with a tight group of the usual M60 suspects :-)
Friday Apr 1, 2016 #
Event: OCIN Flying Pig XX
Note
Early flight to CVG fr the Pig. Weather forecast seems promising.
Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)
Sunny and warming except in the wind. Included a few wind sprints
Drills warm up/down 10:00 [1] 0.6 km (16:40 / km)
Usual dynamic routine
Stretching 10:00 [1]
Quads, hams and Calfs -static, dynamic and with stick
Orienteering race (Sprint green A) 18:50 **** 3.15 km (5:59 / km) +25m 5:45 / km
spiked:21/22c
Solid effort. Took it carefully through first section but still managed to overshoot 3 (45s). Clean through mid section. Had to pause for a bit of lunch regurgitation between 17 and 18 (25sec), otherwise clean. Probably could have seen 17.x. Finished about 3rd overall on green 9, but more importantly enjoyed the course and outing. Took the win in the M60 group.
Nice course setting linking 3 different areas, with woodsy orientation, albeit a tad over length for a sprint. SL = 2.7
Nice course setting linking 3 different areas, with woodsy orientation, albeit a tad over length for a sprint. SL = 2.7
Note
Nice to see some familiar faces. Although I must've been in the zone when I arrived and in warm up mode, cos I was slow to recognize some folks (sorry Charlie, it was the dog and WI plates that clued me in :-)
Thursday Mar 31, 2016 #
Stretching 15:00 [1]
(rest day)
Clearing the backlog before heading to OH, needed a bit of hip work.
Wednesday Mar 30, 2016 #
Walking 36:00 [1] 3.75 km (9:36 / km)
A wet one today.
Strength 1:00:00 [2]
Lighter session today with the usual drills, legs and shoulders
Dynamic Warm-Up:
Figure 4’s-- High A’s-- B’s—High Knees—Karaoke Knee Drive— Backwards
Program:
Walking Lunge with MB Twist 3 x 12
3 way hamstring touches 3 x 15
Seated Leg Press 3 x 10
BW Lateral Lunges 3 x 10 ea
Incline Press 3 x 12
High Row 3 x 12
Decline Biceps Curls 3 x 15
BW Dips 3 x 15
Front Shoulder Raise 3 x 15
Empty Can 3 x 15
Cool Down:
Straight Leg Raises
Hurdlers
Clams
Cats and Cows
Childs
Dynamic Warm-Up:
Figure 4’s-- High A’s-- B’s—High Knees—Karaoke Knee Drive— Backwards
Program:
Walking Lunge with MB Twist 3 x 12
3 way hamstring touches 3 x 15
Seated Leg Press 3 x 10
BW Lateral Lunges 3 x 10 ea
Incline Press 3 x 12
High Row 3 x 12
Decline Biceps Curls 3 x 15
BW Dips 3 x 15
Front Shoulder Raise 3 x 15
Empty Can 3 x 15
Cool Down:
Straight Leg Raises
Hurdlers
Clams
Cats and Cows
Childs
Stretching 10:00 [1]
Legs with roller
Tuesday Mar 29, 2016 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Balmy 60F out. No urge to hie!
Jogging warm up/down 15:00 [2] 2.6 km (5:46 / km)
Mile before and 1 km after drills and sprints.
Stretching 5:00 [1]
Dynamic
Drills warm up/down 9:00 [2] 0.8 km (11:15 / km)
Usual routine plus 4x50m strides
Track intervals (Outdoor) 1:05 [3] 0.4 km (2:42 / km)
March, sunny and 64F. Somewhat breezy.
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):
16.7
17.0
15.9
16.3
Light re-entry type effort with 4x100m @85% , running alternating with and against the wind, starting each one on the minute (45 sec walk recovery). Felt OK, without straining, went as follows (rounded to nearest tenth):
16.7
17.0
15.9
16.3