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Training Log Archive: BP

In the 7 days ending Mar 22, 2019:

activity # timemileskm+m
  Jogging3 1:17:00 6.71(11:28) 10.8(7:08) 300
  Strength2 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  Orienteering1 36:07 2.17(16:36) 3.5(10:19) 15010 /12c83%
  Elliptical1 31:30 4.04(7:48) 6.5(4:51) 210
  Walking2 27:00 1.99(13:32) 3.21(8:25)
  Drills 1 16:00
  Total6 4:07:37 15.54 25.01 66010 /12c83%
averages - weight:63.1kg

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SaSuMoTuWeThFr

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII
 

Orienteering race (Brown B FP) 36:07 intensity: (10:00 @2) + (20:00 @3) + (6:07 @4) *** 3.5 km (10:19 / km) +150m 8:30 / km
spiked:10/12c

Back to the pig. Day1 on Brown in M65. Steady run aka slow but careful approach. Had a couple of bobbles of controls 2 and 6 and slow uphill to 8 with about 2 mins dropped (AP has me at 1:54). Otherwise a satisfactory effort and some micro route racing on the last 4 controls with Tom N which made things interesting.SL=3.1km.
C • Not too shabby for being rusty! 10

OCIN_FP2019_Camp_McKee_Friday_Middle_5 Brown B - Splits

Thursday Mar 21, 2019 #

Note
(rest day)

Busy at work and resting up for next 3 days of mud/hill exertion. Given my lack of running over the last 18 mo and rusty O skills- it's gonna be interesting!
Anyhow, as always, looking forward to the FP and a part of the world, KY, that I have no real experience of (cue banjos and moonshine?).

Wednesday Mar 20, 2019 #

Drills warm up/down 16:00 intensity: (10:00 @1) + (6:00 @2)
ahr:113 weight:63kg

ABCs, dynamic stretching and 5x40m build ups (strength and leg speed are coming back)

Strength 30:00 [1] 0.5 km (1:00:00 / km)

WWO2 = Easy ROM day

Sumo deadlift 55# 3x8
Bird dog Rox 15# 3x2x8

SLRDL 18# 3x2x12
Lat pulldown cable 17.5# 3x12

Walking 15:00 [1] 1.0 mi (15:00 / mi)

LT outing

Tuesday Mar 19, 2019 #

Jogging warm up/down (Skillmill) 15:00 intensity: (10:00 @1) + (5:00 @2) 2.2 km (6:49 / km)
ahr:126

Walk to jog then 6x30sec strides with 1:30 recovery.

Strength 30:00 [1] 0.5 km (1:00:00 / km)
ahr:103

WWO1 - reduced intensity.

Deadstop KB swing 16kg 3x6

Goblet squat dynamic with eccentric phase 25# 3x8
One arm push (dynamic/eccentric) 10# 3x2x8

Hand realest push up 3x6
Offset rev. lunge ot balance 3x2x6
Wall sit lat. raise 2x5# 3x6

Walking 12:00 [1] 1.6 km (7:30 / km)

Quick LT destress.

Monday Mar 18, 2019 #

Elliptical warm up/down 31:30 intensity: (10:00 @1) + (21:30 @2) 6.5 km (4:51 / km) +210m 4:10 / km
ahr:103 weight:63.3kg

Recovery effort

Sunday Mar 17, 2019 #

Jogging (Treadmill) 32:00 intensity: (8:00 @1) + (12:00 @2) + (12:00 @3) 4.5 km (7:07 / km) +90m 6:28 / km
ahr:127

Warm up walk to jog the 9x2 min faster running with 1 min walk recovery and cool down.

Saturday Mar 16, 2019 #

Jogging (Treadmill) 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) 4.1 km (7:19 / km) +210m 5:50 / km
ahr:133

Walk to jog then hill intervals 8x2 min with 1 min walk recovery.

Note

Boston on a St Patrick’s weekend - let’s go Murphys.....
Yep, braved a raucous crowd at a Dropkick Murphy’s gig.

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