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Training Log Archive: BP

In the 7 days ending Apr 23, 2011:

activity

time

miles

Walking

2:56:00

9.94

(17:42)

16.0

(11:00)

Jogging

1:56:05

13.05

(8:54)

21.0

(5:32)

Orienteering

1:22:38

8.33

(9:55)

13.4

(6:10)

158

29 /

31c

93%

Dancing

1:00:00

Strength

50:00

Spin

25:00

8.64

(2:54)

13.9

(1:48)

Stretching

25:00

Track

5:51

1.24

(4:42)

2.0

(2:56)

Total

9:00:34

41.2

66.3

221

29 /

31c

93%

[1-5]

8:35:34

averages - weight:62kg

1:41

0:00

» now

Saturday Apr 23, 2011 #

Event: Hollis Town Forest

Jogging warm up/down 5:00 [1] 0.8 km (6:15 / km)

better than nothing with dynamic stretches

Orienteering race (Hollis greeen) 33:04 *** 4.5 km (7:21 / km) +110m 6:33 / km
spiked:12/14c

Heavy rain and cold but promise of epunching lured me out. Nice course set by Pete B (nominal 4.08k). Hands froze, snow at top of hill and glad I stuck with green course today- keep legs fresh for Boojum tomorrow. Two bobbles and around 1 min squandered- 30 secs on #3 went to right for depression and on 12- lured to visible flag to NW- looked at code which was 116, scratched my head deciding if punch was upside down as I was looking for 119! Controls were 100m apart in fact- could have been an mp in the making- funny how the mind plays such tricks. Anyhow sorted it out and otherwise clean run.

C • Clean run 2

Green - Splits

Friday Apr 22, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Comeback spring

Jogging warm up/down 18:00 [2] 3.0 km (6:00 / km)

before core

Strength 20:00 [2]

Lite arms and core

Note
weight:62kg

Not wanting to tempt fate (touch wood) but so far this year I am/remain uninjured! Have focused on stretching, calf sleeves, calf raises to stay out of trouble. As much I am tempted to sprint 200m, I will not for fear of adding hams to the pot. Track season beckons :-)

C • sprint 200m... 2

Walking 23:00 [1] 2.0 km (11:30 / km)

Evening stroll- reasonably nice out.

Thursday Apr 21, 2011 #

Event: CSU Park-O #1: Danehy Park

Walking 21:00 [1] 2.0 km (10:30 / km)

Sunny?

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

Mile before and after, including 4x50m strides- cold and blustery

Orienteering race (Danehy Park O) 26:09 [4] *** 5.4 km (4:51 / km)
spiked:17/17c

CSU park O- put out a decent effort and just on 2 minutes off Ross with 24:02 - nominal distance 4km although map scale a tad off- suspect 4.2k straight line with lots of traps with uncrossable fences meaning dog legs and go arounds. Fun course though thanks to Michael Commons.

C • On opportunity, 2

Long sprint - Splits

Wednesday Apr 20, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Blustery but rain held off

Note

A day after the "record breaking" Boston, one of the all time greats, Grete Waitz dies at 57 (9 times NYC winner)- there are good genes and not so good genes.
http://marathon.blogs.nytimes.com/2011/04/19/tell-...

Spin warm up/down 25:00 [2] 13.9 km (1:48 / km)

Before strength

Strength 30:00 [3]

Arms, legs and core 3x12-15

Stretching 10:00 [0]

Legs and back

Tuesday Apr 19, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Mizzly out

Jogging warm up/down 29:00 [1] 5.0 km (5:48 / km)

before and after track with 2 sets 4x50m strides

Track intervals (indoor MIT) 5:51 2.0 km (2:56 / km)

Went indoors because of the rain/cool temps. Plan was 1 set of 10x200m with 100m walk recovery - went as follows:
35.2, 35.8, 35.7, 35.1, 35.5, 35.5,35.1, 35.2, 34.4, 33.5 (avg=35.1)
Smooth and controlled but tough at end.
[Mar 15 in 2 sets of 5 avg = 35.5]

Monday Apr 18, 2011 #

Note
(rest day)

Another cup of coffee, do the NYT crossword, tune into the Marathon coverage - a morning of leisure. Maybe short run later.....
New target- Nolan Shaheed first 60 year old to run under 2:10 for 800m with new WR and a 62 sec final lap!
http://masterstrack.com/

C • Race 2

Walking 26:00 [1] 2.4 km (10:50 / km)

Biz like walk today- cool but sunny

Note

Incredible finishes in both mens and womens marathons today, dukiing it out in the final 600m. New WR time 2:03:1 (but not eligible for WR) and Ryan Hall 2:04 AR. Davila US 2nd women - big day for USA. Exciting and inspiring to watch!

Stretching 5:00 [0]

Foam roller on legs which felt good

1 PM

Orienteering (terrain/map run) 23:25 [2] ** 3.5 km (6:41 / km) +48m 6:16 / km

A nice relaxed/easy outing on my own "secret" little O map of Carlisle Pines - soft springy piney surface like a mattress in places

Sunday Apr 17, 2011 #

Dancing (aerobics) 1:00:00 [1]

Patriot's Ball and my legs are shot- however the A meet piggy bank has been adequately topped up :-) And yes we had fun - joined in the Grand March, sang God Bless America (always a tear jerker for me) but balked at meeting Dr Sam Prescott at midnight ( it was raining). Fife and Drum band was spectacular and as scary as the All Blacks Maori Haka before a Rugby game against the Wallabies. Anyhow the Bwitish Regulars are coming - God help them! fortunately the police presence at the door was only checking for booze not prior citizenship status- whew! Some great costumes on display.
Scenes from Concord PB 2011
My oh my

Awakening the militia

Charge!

Did you say the Regulars are coming?

Maybe- but at least the Pullmans made it!

C • Looks like a lot of fun 2

9 AM

Walking (dog training) 45:00 [1] 3.6 km (12:30 / km)

Working on long leash recall at GBF as a prelude to letting them run free.

10 AM

Jogging (trail) 46:05 9.0 km (5:07 / km) +63m 4:57 / km

From GBF to pick up at Bog- aimed for 8 km and rounded out to 9. Quick stretch break at 5.5k as legs felt tight . Cold wind blowing.

11 AM

Stretching 10:00 [0]

Foam roller on hams, quads and calfs

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