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Training Log Archive: BP

In the 7 days ending Apr 11, 2012:

activity	#	time	miles		km		+m
Walking	6	2:41:00	9.82	(16:24)	15.8	(10:11)
Jogging	6	2:34:55	17.96	(8:38)	28.9	(5:22)	85
Orienteering	2	1:15:47	5.67	(13:22)	9.12	(8:19)	315	20 /	25c	80%
Massage	1	1:00:00
Strength	1	35:00
Track	1	6:01	1.24	(4:50)	2.0	(3:01)
Total	7	8:12:43	34.68		55.82		400	20 /	25c	80%
[1-5]	7	7:12:43

2:13

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Wednesday Apr 11, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

remnants of brief shower

Jogging warm up/down 5:00 [2] 0.9 km (5:33 / km)

Up and back on way to start

Orienteering 24:54 [3] *** 3.05 km (8:10 / km) +85m 7:10 / km
spiked:10/11c

Escape to PH for some "long sprint / short middle" training. Well.... a run of Ian's no trail exercise from last Sat, with objective to focus on control flow and big feature ID. Went pretty well at steady pace: stymied by an uncrossable fence on way to 2 (control circle overprinted), got slightly offline on way to 5, a tad on 7 and most on way to 10 trying to smooth out the hill, and stopped too soon on way to 7, but no more than about 1-1:30 min total lost. SL distance =2.85.

No trails - Splits

Tuesday Apr 10, 2012 #

Walking 18:00 [1] 2.0 km (9:00 / km)

Short and quick

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track plus drills and strides followed by stretching.

Track intervals 6:01 2.0 km (3:01 / km)

Borderline conditions 58F and blustery but needed to do some track as season starts early May- compression tights on and plenty of stretching. Plan was 8x200 @80-85% (36 sec per 200) with diagonal walk recovery. Maintained steady effort, did 2 more than planned and quit while I was ahead and uninjured:
36.2
36.1
36.4
36.3
36.5
36.2
36.0
36.3
35.8
35.5
Avg =36.1

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

For the doggies.

Massage 1:00:00 [0]

RPM as in Routine Preventive Maintenance; ready to rock and roll :-)

Monday Apr 9, 2012 #

Walking 22:00 [1] 2.4 km (9:10 / km)

Not bad out

Jogging warm up/down 22:14 [2] 4.0 km (5:34 / km)

Before core

Strength (arms and core) 35:00 [3]

3x15 plus hams and calf raises

Sunday Apr 8, 2012 #

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

Cold wind this morn

Jogging long (trail) 1:07:36 13.2 km (5:07 / km) +85m 4:58 / km

Yes a long run :-) Grand Tour of GBF. Got into a good groove, blustery cold though.

Note

Another movie matinee / date :-) today- Salmon fishing in the Yemen - very enjoyable / good British movie.

Saturday Apr 7, 2012 #

Event: NEOC: Prospect Hill

Jogging warm up/down 11:00 [2] 1.8 km (6:07 / km)

Followed by stretching

Orienteering race (Green) 50:53 *** 6.07 km (8:23 / km) +230m 7:03 / km
spiked:10/14c

Cold wind blowing today and felt decrepit. 3 times over the large hill , meant walking the hills. OK run technical wise except for nearly forgetting 5 on route to 6 (30sec retrace) and #11 (tried to make sense of cliffs and reentrant) and 12 (hesitant); dropped 2-3 mins here- so could have seen 47 mins for SL 5.2k.

Green - Splits

Friday Apr 6, 2012 #

Walking 34:00 [1] 3.0 km (11:20 / km)
(rest day)

Thursday Apr 5, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Jogging (track play time) 26:05 5.0 km (5:13 / km)

3 km w/u, drills and stretching, 10x100m strides (19-20sec per 100, 3:16) and 1km cool down

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