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Training Log Archive: BP

In the 7 days ending Oct 7, 2012:

activity	#	time	miles		km		+m
Running	5	2:17:03	16.87	(8:07)	27.15	(5:03)	240
Walking	5	2:08:00	7.58	(16:53)	12.2	(10:30)
Strength	3	1:50:00
Orienteering	2	1:18:56	9.01	(8:46)	14.5	(5:27)	255	35 /	37c	94%
Stretching	3	31:00
Jogging	2	19:55	2.18	(9:08)	3.51	(5:40)
Total	7	8:24:54	35.64		57.36		495	35 /	37c	94%
[1-5]	7	7:53:54

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Sunday Oct 7, 2012 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Frosty morn.

Note

Originally intended a 10 miler for the long run but felt a tad tired from yesterday, so aimed modestly for 1 hour as road / trail. Cold out 40F but nice sunny spots and was mentally uplifting.

Running long (road / trail) 1:01:07 12.0 km (5:06 / km) +90m 4:55 / km
ahr:130 max:145

Two part continuous long run with road then trail at recovery effort. Felt pretty good all things considered. Part 1 5k road in 25:35 and part 2 all trail 7k in 35:32.

Stretching (legs with roller) 15:00 [0]

Can never do enough of this.

Note

Better plan a taper for NAOC, so here is next 14 days micro-cycle training plan
M easy + core
T fartlek
W Strength (plyos)
T Night O
F rest
S O training
S long (<1 hour)
M easy + core
T easy trail plus strides
W easy strength plus stretching
T travel, rest
F o race
S O race
S travel rest

Note

love my Brooks cadence, minimalist feel but only 250-300 mile longevity, so ordered another pair to complement the Saucony kinvaras and peregrines.

Saturday Oct 6, 2012 #

Event: MNOC - Chester Woods

Note

It is snowing here!
Feeling more energy after a couple of days mild flu symptoms post flu shot.

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

Cool but pleasant, with wind dying down. No accumulation.

Orienteering (Sprint 1) 28:47 [3] ** 5.75 km (5:00 / km) +85m 4:40 / km
ahr:135 max:152 spiked:11/11c

Had to stay within reasonable radius of home today, so headed back to Hyland park and reran Thursday nights course. Not surprisingly far easier distance perception in daylight and able to pick up the indistinct trails. Took Andrei's route from 4-5 parallel to RR track ( the other night I understood this to be prohibited but I guess that meant along the RR track). Anyhow several minutes faster, cutting corners here and there as well.

C • railroad 2

Orienteering (Sprint 2) 14:19 [3] *** 2.39 km (5:59 / km) +80m 5:08 / km
ahr:139 max:150 spiked:14/15c

15 min rest then Hyland sprint from 2011 in 1:5000 version of ISOM map. Course N of visitor center so no overlap with night course. Focused on control flow and exit direction. Pretty smooth run, except for around #12 a depression amidst rough open aka buckthorn ( starting to dislike this stuff!) where hesitated for 15-20 sec to confirm location. More direct line and rough open than the night o course. SL=2.14km

C • Ha! 2

Jogging warm up/down 5:24 [2] 1.0 km (5:24 / km)

Cool down back to car.

Hyland Short sprint - Splits

Hyland long - Splits

Friday Oct 5, 2012 #

Running warm up/down (Indoor track) 9:59 [2] 2.0 km (5:00 / km)

Before core.

Strength (Core) 20:00 [2]

Hips, abs

Stretching (Legs) 6:00 [0]

With foam roller and ball

Thursday Oct 4, 2012 #

Event: MNOC - Adventure Run #1

Jogging warm up/down 14:31 [2] 2.51 km (5:47 / km)

W/u with drills and stretching

Orienteering (Night O Adventure run) 35:50 ** 6.36 km (5:38 / km) +90m 5:16 / km
ahr:141 spiked:10/11c

7pm start and 42 F with wind- yesterday a balmy 72F at the same time. Anyhow mass start run with w/y difficulty controls with trail running. A steady effort, couldnt locate a small trail to 8, so went bush. Tactical error on way to 10 trying to go across rough open. Compounded by heading to the finish without # 11! Caught error before it wastoo late but dropped 1 1/2 min running an extra few hundred meters. Anyhow fun run and good to test map reading under headlight again. SL = 4.4k

Wednesday Oct 3, 2012 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Another. Gorgeous 70F day.

Running warm up/down (Indoor track) 12:01 [2] 2.55 km (4:43 / km)

Before strength

Strength 1:00:00 [3]

Core, legs and arms. Box jumps and cleans, Hams and quads with machines, push ups and pull ups in sets of 12, rows and stuff. Solid wo.

Stretching (Legs) 10:00 [0]

Verdict, hips especially rotator muscles eg piriformis are very tight.

Tuesday Oct 2, 2012 #

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

Catching the last warmth of Fall, post flu shot

Running (Fartlek) 38:04 7.2 km (5:17 / km) +150m 4:47 / km

Alas no track - soccer game on at the local high school and paid entry required! So fall back was hill intervals. Warmed up a mile on the xc trails, did 10x320m loops with 120m uphill sprint (29-32 sec) and 200 jog recovery (65-75) down and around to start. Tough work at top of climb and legs were tired to start with, but got through it. Had entertained 12 reps but discretion won out. Mile and half trail run afterwards and home.

Monday Oct 1, 2012 #

Note

PFW
M easy and core
T track intervals TBD
W strength and easy
T Night O - yeah :-)
F rest, core
S O race
S long

Walking 24:00 [1] 2.5 km (9:36 / km)

LT break, cool change coming.

Running warm up/down (indoor track) 15:52 [2] 3.4 km (4:40 / km)

started slow and sped up

Strength (core) 30:00 [2]

Abs, gluts plus legs, finishing with arms and shoulders

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