Training Log Archive: BPIn the 7 days ending Oct 29, 2012:
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Monday Oct 29, 2012 #
Note
(rest day)
Not unexpected change of plans. Fed offices closed for tomorrow (and I suspect beoynd) as DC braces for mega strom. So off to London instead tonite. Daughters are hunkering down in NYC and Boston respectively.
Sunday Oct 28, 2012 #
Note
Storm watching as scheduled to fly into eye of storm as in MSP to DCA to LHR to BOS to MSP first leg as of tomorrow! Question is will the Fed offices be shut down? Anyhow looking forward to a Cambridge - Cambridge (UK, MA) double.
Now got work to do :-)
Now got work to do :-)
Running (Trail) 27:09 5.5 km (4:56 / km) +45m 4:45 / km
What with travel rebooking as nothing into DC area from today until midday Tues, and yard clean up - the day escaped. No orienteering (which is a good thing coz indeed a break for that) today and finally managed a quick jaunt in the local woods. Pleasant fall day. Test drove my new Brooks pure grit trail shoes- minimalist feel and seem to work well with my forefoot running mechanics.
Walking 27:00 [1] 2.4 km (11:15 / km)
Doggie outing
Note
Week 1 transition in the bag (recovery) and 1 more to go before ramping up again for indoor track
Saturday Oct 27, 2012 #
Walking 28:00 [1] 2.4 km (11:40 / km)
Cold 29F this am.
Jogging warm up/down 9:10 [1] 1.7 km (5:24 / km)
Before tempo
Running 21:15 5.0 km (4:15 / km)
Threshold effort on bike paths. Felt good and kept it comfortably hard. Should do more of same.
Friday Oct 26, 2012 #
Note
(rest day)
Taking it easy - albeit busy at work
Thursday Oct 25, 2012 #
Note
It's snowing here (but not sticking) and cold
Have to relate an encounter at the start line for NAOC- 2 fellow Aussies; Brendan Shields dad Ian (he kept that quiet:-) and Fred Veler (we're all long term residents here now). Fred originally of Eltham College Vic was instrumental in setting up an O breeding ground with notable alums the Key's. Enriching connections!
Have to relate an encounter at the start line for NAOC- 2 fellow Aussies; Brendan Shields dad Ian (he kept that quiet:-) and Fred Veler (we're all long term residents here now). Fred originally of Eltham College Vic was instrumental in setting up an O breeding ground with notable alums the Key's. Enriching connections!
Jogging warm up/down (Treadmill) 9:10 [1] 1.0 mi (9:10 / mi)
Keeping it light this week- transition.
Running (Indoor track) 6:52 [2] 1.0 mi (6:52 / mi)
16x50m surges jogging the bends
Strength (Core) 20:00 [2]
Core and abs.
Stretching 7:00 [0]
With foam roller.
Wednesday Oct 24, 2012 #
Walking 25:00 [1] 2.75 km (9:05 / km)
Good to get some fresh air, even under cloudy skies.
Running warm up/down (Indoor track) 14:54 3.2 km (4:39 / km)
Rolling along
Strength 1:00:00 [3]
Plyos with 4 sets box jumps, double and single leg, drop downs side steps, squats with 90#, cleans with 50, dead lifts 70, shoulder press 50, hams with 70 double and 50 singles. Pull-ups and tris.
Stretching (Legs ) 10:00 [0]
Trainer assisted, hams, quads and hips.
Tuesday Oct 23, 2012 #
Note
(rest day)
Washed out day. Rainy and all day meeting, so involuntary rest day.