Training Log Archive: BPIn the 7 days ending Sep 25, 2011:
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Sunday Sep 25, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Not liking the humidity right now- energy sapping
11 AM
Jogging (easy trail) 45:35 8.0 km (5:42 / km) +90m 5:24 / km
Mellow cruise mode at GBF. With the humidity again today at risk of getting swimmers ear.Anyhow stopped twice, once to chat to park ranger post NOD meet (NEOC also thinking about an MBTO event in July 2012, and no apparent objections forthcoming) and second to look for the SI Card- to no avail (couldn't find the causally related wasp nest either). After that freelanced it and made it a round 8k by FR.
4 PM
Note
As a baseline for more explosive type training, decided to test my vertical jump. Best of 3 was 20.25 " or 51.5cm - legs a bit tired though. Jump squats coming up!
NB average 50-59 yo = 11"
NB average 50-59 yo = 11"
Saturday Sep 24, 2011 #
Event: NEOC: Nobscot Night-O
Walking 26:00 [1] 2.4 km (10:50 / km)
very humid out.
Note
Will post splits as soon as I receive CSV file from Jim P.
7 PM
Orienteering race (Night O ) 1:14:51 [3] **** 7.22 km (10:22 / km) +229m 8:57 / km
spiked:10/13c
A rare treat at Nobscot- very enjoyable but challenging 5.4k course set by Ian S. Very humid and glasses fogged early on but this was one situation where it didn't matter cos you cant see very far at night anyhow :-). A fair while since last night O and good opportunity to dust off the cobwebs. Head lamp worked out fine.
Decent run, erring on conservative side to ensure good APs, constant map contact and relocation. Good route choice offered on course. No big time loses- say 5 min total- a few minutes here and there with misses at #3, off to W, 5 didn't go far enough and had to attack again, poor route choice to 10, overshoot at 11, but otherwise solid if slow. Could have been more direct on occasions. Need to adjust pace count for night time.
Decent run, erring on conservative side to ensure good APs, constant map contact and relocation. Good route choice offered on course. No big time loses- say 5 min total- a few minutes here and there with misses at #3, off to W, 5 didn't go far enough and had to attack again, poor route choice to 10, overshoot at 11, but otherwise solid if slow. Could have been more direct on occasions. Need to adjust pace count for night time.
Friday Sep 23, 2011 #
Walking 26:00 [1] 2.4 km (10:50 / km)
(rest day)
Tapering for Nobscot night O! Body is good just needs a rest after a busy week.
Note
Thanks to Ian, CSU relay team all set, eligibility adjustment underway. Officially running for CSU in relay.
Thursday Sep 22, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
legs OK and not sore.
Strength (Arms) 50:00 [3]
Volunteering at Boston Food Bank- shifted 5600lbs worth of boxes between two of us - and had to keep up with the younger guy so will claim half of that ie 2800lb = 1.4 tons
Jogging (easy) 30:00 5.1 km (5:53 / km) +80m 5:27 / km
Swiss Alps today
Wednesday Sep 21, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Misty moisty morn, when cloudy was the weather- fortunately no meetings with apparitions (or old men aclothed all in leather as the folk song goes).
Psyching up for leg strength/agility session with trainer today and subsequent DOMS.
Psyching up for leg strength/agility session with trainer today and subsequent DOMS.
Note
Kinda of looking forward to Fall O season with night O, A meets etc but especially the relay (hopefully in a team) and Sprint the golden gate. Thinking of sprinting, given my 50:50 FT/ST muscle middle distance runners genetic/physiologic make up, might have to become a self-styled sprint O specialist.
Spin warm up/down 15:00 [2] 6.6 km (2:16 / km)
Just enough to get pulse up
Strength (legs and core) 1:00:00 [3]
Solid / comprehensive session with some shoulder work thrown in. Squats, one leg squats, jumps, long jumps and other explosive stuff. Core with and without bosum ball. Nice variety and left a warm glow :-)
Tuesday Sep 20, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Slow start this am- track (600s) today hopefully.
Jogging warm up/down 25:00 [1] 4.0 km (6:15 / km)
before and after intervals
Running intervals (treadmill) 11:13 3.0 km (3:44 / km)
Rain and cool changed my plans this lunchtime from Track to treadmill- fortunately our gym has brand new treads which are multilingual - so I run in German to get k's. Anyhow plan was 5x600m around 6min /mile pace (zone 4) with 200 recovery- started each one on the 4 min mark. Went as follows:
2:16, 2:15, 2:15, 2:14, 2:13
2:16, 2:15, 2:15, 2:14, 2:13
Monday Sep 19, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Usual loosen up
Spin warm up/down 21:00 [2] 9.61 km (2:11 / km)
gently does it
Strength (arms and core) 30:00 [2]
Woke with a sore neck- so went easy on the presses today otherwise 3x12-15 and finish with planks