Training Log Archive: BPIn the 7 days ending Jun 3, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||
Friday Jun 3, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Nice out- legs good, so track today - plan 5-6x400 @ mile pace = 40sec per 200m with 200m jog between.
Jogging warm up/down 32:00 [2] 5.0 km (6:24 / km)
Before track 2 miles and 1 after- started glacially slow then loosened up - strides 4x50 before and after, stretching and dynamic drills
Track intervals (MIT) 7:54 2.4 km (3:17 / km)
6x400m . Strong breeze across track took a lap to adjust to. Pacing good and generally on target at 40. Aimed for 6 and did so but could have done more so upped the pace on last one. 200m recovery between:
82
81
81
80
78
72
Avg = 79
82
81
81
80
78
72
Avg = 79
Thursday Jun 2, 2011 #
Event: Park-O #7: Menotomy Rocks
Walking 20:00 [1] 2.0 km (10:00 / km)
A couple of days off from anything serious (at least for me), so back to core today and Park O tonite and track tomorrow (400s)
Spin 15:00 [2] 8.0 km (1:53 / km)
getting the legs loose
Strength (arms and core) 30:00 [3]
plus gluts and hams- 3x12-15. Stretching after with foam roller.
Note
Apparently yesterday was National Running Day- so at least I got a short one in.
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
Plus 5x50m strides and dynamic drills to loosen up before park o
6 PM
Orienteering race (Park O Menotomy) 16:19 [4] *** 2.62 km (6:13 / km) +61m 5:34 / km
spiked:21/22c
Lovely sprint course set by Ross- some confusion over print scale as map physically smaller than Mondays also said 1:4000. Anyhow SL=2.4k and ran close to this with maybe 10-15 sec in hesitations, error free and minor deviations from line. Surprising little area as to how fresh it seems with different control locations and lots of directional changes. Mere 19 sec behind still injured Dancho and just ahead of Alexei. Also enjoyed this one- yay Park O. Figuring in card punching 5sec per control @22 controls probably would have seen 14 1/2 with epunching.
ps nice to congratulate in person the CSU members of team OUSA
ps nice to congratulate in person the CSU members of team OUSA
Wednesday Jun 1, 2011 #
Walking 16:00 [1] 1.6 km (10:00 / km)
Cut short today
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Got to MIT track just after 6, sky ominous, blowing hard, lightening on the horizon (and apparently tornados touching down in Springfield) - got word, not unsurprisingly, that meet was cancelled. So a few laps at easy pace with 4x100m strides thrown in for good measure- then wimped out as lightening came closer. Back same time next week for mile / 400m and F.A.T. promised.
Tuesday May 31, 2011 #
Walking 35:00 [1] 3.2 km (10:56 / km)
(rest day)
Not bad out. Dilemma day- regular gym closed - rest day and maybe core later?
Monday May 30, 2011 #
Walking 28:00 [1] 2.5 km (11:12 / km)
Dark cloud, humid- storm brewing.
Off to NEOC fun event today with Roz in tow.
Off to NEOC fun event today with Roz in tow.
Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)
matter of habit now with dynamic drills to loosen up.
Orienteering (M rocks) 31:10 *** 5.9 km (5:17 / km)
spiked:28/30c
Felt too old for capture the flag, so trotted out on orange and then yellow to look for Roz. Not quite as hot as yesterday but seemed muggier.
Orange was in fact a nice sprint with 18 controls SL=2.4 (16:21) - blip at 5 (right), 8 stopping at control on knoll before boulder, then RC to 9 avoiding nasty undergrowth but went too far around- otherwise clean - 30sec dropped on this course.
Yellow- mp'd 9 for 6; easy to see how when map is upside down 9 reads as 6! and controls were 40m apart. BUT didn't check code!!! Got to 8 before realizing and did 6-9 loop again- considered DNFing at that point but training after all so kept going. SL=2.2k 14:59 and 3 mins dropped!
Orange was in fact a nice sprint with 18 controls SL=2.4 (16:21) - blip at 5 (right), 8 stopping at control on knoll before boulder, then RC to 9 avoiding nasty undergrowth but went too far around- otherwise clean - 30sec dropped on this course.
Yellow- mp'd 9 for 6; easy to see how when map is upside down 9 reads as 6! and controls were 40m apart. BUT didn't check code!!! Got to 8 before realizing and did 6-9 loop again- considered DNFing at that point but training after all so kept going. SL=2.2k 14:59 and 3 mins dropped!
Sunday May 29, 2011 #
Jogging warm up/down 20:00 [2] 3.0 km (6:40 / km)
2 k before and 1 after 5k. Hot and legs tired from standing around socializing yesterday.
11 AM
Running race 20:58 5.0 km (4:12 / km)
Hot in the 80s and somewhat hilly course. Solid effort with mile splits at 6:49, 6:59 and last 1.12 = 7:10. Placed 13/78 and 1st M50-59- overall winner in 16:45.
Saturday May 28, 2011 #
Walking 29:00 [1] 2.5 km (11:36 / km)
Out with the puppies before it got too warm for them.
Note
Grad Garden party went off well. One rain squall then sunny.
RISD 2011 - go girl!
Bouncer duty
RISD 2011 - go girl!
Bouncer duty
8 AM
Jogging 25:56 5.0 km (5:11 / km) +28m 5:03 / km
Nice run at GBF first in a long time. Cooler and mizzly out. Easy effort as have a 5k in mind for tomorrow- time to race some longer stuff!
Did a cadence check (repeat measures x3) for easy trail = 176 per min. Using m/k and known pace count for O and track, consequently estimate cadence for O on average as 160, track 180-190 with sprint at 200.
Did a cadence check (repeat measures x3) for easy trail = 176 per min. Using m/k and known pace count for O and track, consequently estimate cadence for O on average as 160, track 180-190 with sprint at 200.