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Training Log Archive: BP

In the 7 days ending Oct 5, 2015:

activity	#	time	miles		km		+m
Walking	7	4:14:15	15.63	(16:16)	25.15	(10:07)	30
Strength	3	1:35:00
Massage	1	1:00:00
Orienteering	1	54:51	3.91	(14:01)	6.3	(8:42)	60	6 /	7c	85%
Running	1	25:18	3.11	(8:09)	5.0	(5:04)	45
Jogging	2	24:38	2.8	(8:49)	4.5	(5:28)	20
Trail running	1	20:34	2.36	(8:43)	3.8	(5:25)	70
Stretching	1	6:00
Total	7	9:00:36	27.81		44.75		225	6 /	7c	85%
[1-5]	7	8:00:36

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Monday Oct 5, 2015 #

Walking 45:00 [1] 4.75 km (9:28 / km)

I-494 loop to CVS for flu shot, drop in at TC running, then back to office. Gorgeous out.

Jogging warm up/down 13:20 [2] 2.5 km (5:20 / km)

Indoor track (at Lifetime): gradual ramp up and a couple of faster laps.

C • You are back, Trackstar. ... 5

Strength 15:00 [1]

Dynamic and static hip and lite core

Sunday Oct 4, 2015 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Another beautiful Fall day

Orienteering (Kathio SP) 54:51 **** 6.3 km (8:42 / km) +60m 8:19 / km
spiked:6/7c

Finally made it to a MNOC event for the year!
Finally made it up to Mille Lacs!!
Enjoyable run through mostly runnable woods. Interesting albeit straight forward course. Made a 2 min error getting off to the right on control 6, but fortunately minimized further loses. SL= 5.1

Note

Big unveiling today- test drove the new addition to EuroSpa indulgence; a steam shower with eucalypt inhalation and rain forest mister. I am now ready for whatever the MN winter has to throw at me :-)

Green - Splits

Saturday Oct 3, 2015 #

Event: MNOC Minnegoat Weekend

Walking 1:12:00 [1] 6.0 km (12:00 / km)

Extended walk home then Edina

Trail running (XC) 20:34 3.8 km (5:25 / km) +70m 4:57 / km

After a day of cleaning out the basement, disposing of hazardous materials (Hennepin Brooklyn Park facility) got out for a late arvo run. Shake out effort but threw in 3 X sledding hill (400m circuit with 20 m elevation at 10%) to test the hill legs. Went fine.

Friday Oct 2, 2015 #

Walking 36:00 [1] 3.5 km (10:17 / km)
(rest day)

Another fine Fall day

Note

Planning a return to intensity and sprint work. Hopefully starting with some hills or wind sprints tomorrow!

Strength warm up/down 20:00 [1]

Mix of dynamic stretching, hip action (clams and hydrants), light core (first plank in 8 weeks :-) and tris /bis (3x15 with 30#) and static stretching (hurdles, groin)

Thursday Oct 1, 2015 #

Walking 25:00 [1] 2.5 km (10:00 / km)

Magnificent Fall day

Running 25:18 [3] 5.0 km (5:04 / km) +45m 4:51 / km

Cycle path run. Beautiful conditions at 61F. Moving freely and easily.

Wednesday Sep 30, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km)

LT ramble

Jogging warm up/down 11:18 [2] 2.0 km (5:39 / km) +20m 5:23 / km

Before strength

Stretching 6:00 [1]

Legs with roller

Strength 1:00:00 [3]

Drills, then leg strength and balance, shoulders and core.

Tuesday Sep 29, 2015 #

Walking 25:15 [2] 3.2 km (7:53 / km) +30m 7:32 / km

Poor nights sleep, so,got up fairly early. Checking out action around the UN.

Note

Traffic in NYC a total mess. Aftermath of Papal visit and current UN session with several notable dignitaries in town. Escaped from Murray Hill this am to LGA and homeward bound. Tired!

Massage 1:00:00 [0]

Long overdue and much needed tune up

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