Training Log Archive: BPIn the 7 days ending Apr 9, 2016:
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Saturday Apr 9, 2016 #
Jogging warm up/down 23:00 [1] 4.0 km (5:45 / km) +60m 5:21 / km
Play!
Jog to start, pick up controls and jog home.
Jog to start, pick up controls and jog home.
Orienteering (Sprint) 14:00 [3] *** 2.45 km (5:43 / km) +20m 5:29 / km
spiked:13/14c
French Park - MNOC Skills meet. Interesting Park O course set by Justin. SL =2.1k Cool with ice still on the trails - nice running conditions.
Strength 45:00 [1]
Spring clean up part 1
Note
Big news today. Daughter number 1 (who graduates from doctoral Psych program in May) just got engaged to long time beau. A good match we feel!
Hopefully all they want is a low key low cost wedding in a Park :-)
Hopefully all they want is a low key low cost wedding in a Park :-)
Friday Apr 8, 2016 #
Note
(rest day)
More work
Thursday Apr 7, 2016 #
Note
(rest day)
Work
Wednesday Apr 6, 2016 #
Walking warm up/down 23:00 [1] 2.4 km (9:35 / km)
Cool / windy but at least dry today
Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km
No ramp
Strength 1:00:00 [2]
More complex movement coordination and core with light weights, after drills.
Dynamic Warm-Up:
Low A’s-- High A’s-- B’s—High Knees Butts—Karaoke — Backwards
Program:
Reverse Lunge Squat 3 x 12
SL RDL with OH Press 3 x 12
Lunge Curl and Press 3 x 12
Burpees 3 x 10
T-Push Ups 3 x 12
Renegade Rows 3 x12
Catepillar 3 x 4
Kneeling Lat Pulls 3 x 12
Deltoid Complexes 3 x 10
Figure 8s 3 x 10 sec
Triceps Kick Back 3 x 12
Cool Down:
Hip Circles
Hurdlers
Hydrants
Cats/Cows
Childs
Dynamic Warm-Up:
Low A’s-- High A’s-- B’s—High Knees Butts—Karaoke — Backwards
Program:
Reverse Lunge Squat 3 x 12
SL RDL with OH Press 3 x 12
Lunge Curl and Press 3 x 12
Burpees 3 x 10
T-Push Ups 3 x 12
Renegade Rows 3 x12
Catepillar 3 x 4
Kneeling Lat Pulls 3 x 12
Deltoid Complexes 3 x 10
Figure 8s 3 x 10 sec
Triceps Kick Back 3 x 12
Cool Down:
Hip Circles
Hurdlers
Hydrants
Cats/Cows
Childs
Stretching 5:00 [1]
Legs with roller
Tuesday Apr 5, 2016 #
Jogging warm up/down (Indoor) 17:30 [2] 3.2 km (5:28 / km)
Schlecht heute!
Stretching 10:00 [1]
Static and dynamic
Monday Apr 4, 2016 #
Note
(rest day)
Tempted to walk at LT, body said rest, so that's what I did.
Reflections on a fun weekend- great venues and social opportunities.
By the large excellent course setting with interesting course -thanks Mike! As usual physical terrain but generally runnable compared to a lot of US, although I still hanker for UK and Australian terrain.
One thing to note, was the sprint area finish. An olive green mapped garden bed (grasses) was situated directly in front of the finish for some of the courses. However the double circle mostly obscured the map area. Many people ran through and some ran around. Don't think it made much difference -example: I punched penultimate control along side a West Point guy and took him on in the sprint. He went through and I went around. Still got the fastest split:-)
Anyhow finish should have been moved, or area flagged, or changed to rough open. On a scale of things- minor issue. Anyhow it looked like a garden bed and in sprint they are verboten!
Reflections on a fun weekend- great venues and social opportunities.
By the large excellent course setting with interesting course -thanks Mike! As usual physical terrain but generally runnable compared to a lot of US, although I still hanker for UK and Australian terrain.
One thing to note, was the sprint area finish. An olive green mapped garden bed (grasses) was situated directly in front of the finish for some of the courses. However the double circle mostly obscured the map area. Many people ran through and some ran around. Don't think it made much difference -example: I punched penultimate control along side a West Point guy and took him on in the sprint. He went through and I went around. Still got the fastest split:-)
Anyhow finish should have been moved, or area flagged, or changed to rough open. On a scale of things- minor issue. Anyhow it looked like a garden bed and in sprint they are verboten!
Sunday Apr 3, 2016 #
Walking warm up/down 15:00 [1] 2.0 km (7:30 / km)
Keeping warm (again)
Stretching warm up/down 5:00 [1]
Dynamic stuff
Orienteering race 1:11:47 **** 7.8 km (9:12 / km) +330m 7:36 / km
spiked:16/18c
So so effort- body tired - and lack of endurance training over 45 mins took its toll. A couple of bad controls- #2 especially, a few OK ones, but generally just plain slow today. Although I did muster an effort on the uphill sprint finish to lift my knees and giddyup.