Training Log Archive: BPIn the 7 days ending Apr 10, 2017:
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Monday Apr 10, 2017 #
Note
(rest day)
On the road again - 55h flying for 56h on the ground = barely break even
Crammed a weeks worth of work into morning catch up
Crammed a weeks worth of work into morning catch up
Sunday Apr 9, 2017 #
Orienteering (Urban) 22:22 [3] *** 3.4 km (6:35 / km) +10m 6:29 / km
ahr:117 spiked:19/21c
Plain old tired today and no zip. Two pretty dumb errors. Jogged round. Good map and course though.
Orienteering (Park) 20:47 [3] *** 3.3 km (6:18 / km) +15m 6:09 / km
ahr:130 spiked:12/13c
Slow but steady. Kicked for the final sprint in!
Note
Enjoyable weekend. Shifting gears from intensity of last week (work and personal) to woodland equanimity and now preparing mentally for flight and funeral.
Saturday Apr 8, 2017 #
Walking warm up/down 16:00 [1] 1.5 km (10:40 / km) +60m 8:53 / km
Mostly to start area
Orienteering (Yellowwood Brown) 46:23 **** 4.8 km (9:40 / km) +215m 7:54 / km
spiked:8/10c
Beautiful area and forest, however having run here in the past I knew I wouldn't be up for a green course slog with tons of climb. "Ran" down on brown and that was more than enough to enjoy the outing!
Bobbled 2 controls- getting off line to 2 and then cutting down too soon to 6.
Beautiful sunny day with temps hitting the 60s.
Bobbled 2 controls- getting off line to 2 and then cutting down too soon to 6.
Beautiful sunny day with temps hitting the 60s.
Friday Apr 7, 2017 #
Event: OCIN Flying Pig XXI
Massage 1:00:00 [0]
Monthly maintenance-very timely
Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)
Bit of to and fro. Nothing strenuous. Some stretching thrown in.
Orienteering race (US night champs ) 1:19:15 **** 8.7 km (9:07 / km) +110m 8:34 / km
spiked:18/21c
Tricky but very enjoyable course with some nice route choices and point features. Steady and methodical, managed to limit errors to about 3 mins on 9, 11 and 16. Stamina was OK. Good for the win in M60 and second on green. SL= 6.6k.
Kudos to ICO and the course setters on this one.
Kudos to ICO and the course setters on this one.
Thursday Apr 6, 2017 #
Note
(rest day)
DDay
Wednesday Apr 5, 2017 #
Strength 1:05:00 [3]
Dynamic warm up with drills, 3x12 arms, legs, core and cool down with stretching.
Hamstring stretch – Running A’s – Skipping B’s – Bounds – Build up sprints
Program:
TRX Rows
Ball squats
TRX Push Ups
Wide Leg Press
Single leg RDL
Pull throughs
Wipers ab exercise
Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller
Hamstring stretch – Running A’s – Skipping B’s – Bounds – Build up sprints
Program:
TRX Rows
Ball squats
TRX Push Ups
Wide Leg Press
Single leg RDL
Pull throughs
Wipers ab exercise
Cool down:
Ankle circles
Hip circles
Cats and Cows
Yates Thoracic Rotations
Foam roller
Note
D2p
Tuesday Apr 4, 2017 #
Note
Gruellling day prepping for patent deposition
Drills warm up/down 8:00 [2]
ABCs and dynamic stretching
Jogging (Indoor) 15:00 2.7 km (5:33 / km)
1km warm up then 5x160 with 160m recovery on indoor track at gym as a fun session to end the day. Work intervals at 32 seconds, recovery 1:30.