Training Log Archive: BPIn the 7 days ending Nov 9, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Saturday Nov 8, 2014 #
Event: NEOC: 2014 Troll Cup
Orienteering race 1:04:24 [4] **** 7.5 km (8:35 / km) +100m 8:03 / km
spiked:9/12c
Went through the motions
Strength 1:00:00 [2]
Yards chores- winterizing Carlisle part 1
Friday Nov 7, 2014 #
Note
En route to BOS (and fortunately not a 4 am job) and looking forward to seeing daughter #1 and checking in on Carlisle house. Realize that I don't care much about the O this weekend- anyhow....
Walking 45:00 [1] 4.2 km (10:43 / km)
Around Carlisle Pines, coldish day.
Thursday Nov 6, 2014 #
Walking 39:00 [1] 4.0 km (9:45 / km)
(rest day)
Fall tranistioning to winter
Wednesday Nov 5, 2014 #
Walking 25:00 [3] 2.5 km (10:00 / km)
Got rained on
Drills warm up/down 10:00 [1]
Before strength session
Strength 1:00:00 [3]
Session as follows:
SL Lunges 3 x 12
Reverse Lunges with Arm Iso 3 x 12
SA Shoulder Press 3 x 12
Skaters 3x
Squat and Throw MB Toss 3 x 10
Lateral Band Shuffles 3x
Side to Side Slams 3x 12ea
High Knees on Box 3x 20 sec
SL RDLs on Blue pad 3 x 12
Suit Cases w/MB- 3 x 15
Toe Touchers 3 x 15
Dead Bugs 3 x 15
Wall Hurdles 3 x 12
Cat and Cow 3 x 15
Reach through 3 x 15
SL Lunges 3 x 12
Reverse Lunges with Arm Iso 3 x 12
SA Shoulder Press 3 x 12
Skaters 3x
Squat and Throw MB Toss 3 x 10
Lateral Band Shuffles 3x
Side to Side Slams 3x 12ea
High Knees on Box 3x 20 sec
SL RDLs on Blue pad 3 x 12
Suit Cases w/MB- 3 x 15
Toe Touchers 3 x 15
Dead Bugs 3 x 15
Wall Hurdles 3 x 12
Cat and Cow 3 x 15
Reach through 3 x 15
Tuesday Nov 4, 2014 #
Walking 30:00 [1] 3.0 km (10:00 / km)
Blustery out
Note
7.85 (up over 2pts in 1 year)- time is nigh.
Jogging warm up/down (Treadmill) 15:00 [2] 2.8 km (5:21 / km) +28m 5:06 / km
Mile before and a bit after
Running (Treadmill) 14:48 3.2 km (4:37 / km) +32m 4:24 / km
Cold, dark and windy outdoors, so time to rekindle my on again off again love/hate treadmill relationship. Had no plan in mind, but improvised after warm up to do a "broken mile" of 16x100m (6 min pace) with recovery 100m around 8:30 pace. Eased into it and felt pretty good at end, maintaining form well.
Massage 1:00:00 [0]
Monthly musculoskeletal maintenance.
Monday Nov 3, 2014 #
Walking 25:00 [1] 2.5 km (10:00 / km)
(rest day)
Cool Fall day
Stretching 8:00 [1]
Legs with roller and hip exes
Strength 20:00 [2]
Core and abs