Training Log Archive: BPIn the 7 days ending Mar 25, 2019:
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Monday Mar 25, 2019 #
Note
(rest day)
Back home and moving well, and an easy day with work focus in the plan. Very enjoyable weekend in an interesting part of the US, capped off by a scenically pleasant drive along Hwy 9 to CVG.
Was great to catch up with a bunch of folk I had’nt seen in a few years and meet some new Orienteers.
Also happy with my O, dropping only 30 secs total for the 2 day Classic event. Yes, could have run faster had there been more conditioning in my legs, however that inevitably has the potential to lead to significant mistakes. Next up a 30 hour plane flight and West Aussie bushland O.
Was great to catch up with a bunch of folk I had’nt seen in a few years and meet some new Orienteers.
Also happy with my O, dropping only 30 secs total for the 2 day Classic event. Yes, could have run faster had there been more conditioning in my legs, however that inevitably has the potential to lead to significant mistakes. Next up a 30 hour plane flight and West Aussie bushland O.
Walking 28:00 3.2 km (8:45 / km) +40m 8:14 / km
ahr:131
Gorgeous spring day. Too good not to get out - fresh air benefit and keeping the legs moving.
Sunday Mar 24, 2019 #
Orienteering race 38:55 *** 3.7 km (10:31 / km) +180m 8:28 / km
ahr:140 spiked:9/9c
Another enjoyable course and some nice woods today. Clean steady run with no mistakes to speak of, so definitely improved over the weekend. Hit all the tricky pits spot on. Felt some O running form returning to the old legs. Even managed a decent sprint from the Go control to finish, hitting top 8 split time. SL = 3.3km.
Saturday Mar 23, 2019 #
Orienteering race (Brown A) 41:17 **** 3.9 km (10:35 / km) +180m 8:36 / km
ahr:141 spiked:9/10c
Day 2 FP. Beautiful day and fascinating terrain made for a fun outing. O was pretty steady and once l got beyond first control no mistakes of note. Very hesitant (30 sec) to control 1, a 2m clifff, adapting to 1:7500 and calibrating on scale of cliffs. While I would have done OK on a min/km basis on Brown B with the “real” M65’s and Green B for the M60s (got caught in the age transition issue, so was not permitted to run the former and had no desire for the latter), pleased to have run this enjoyable course. Had some good route choice options and I loved the “middlish” first part with small depresssions that required concentration and accuracy. Re-entry going OK.
SL = 3.3km.
SL = 3.3km.
Friday Mar 22, 2019 #
Event: OCIN Flying Pig XXIII
Orienteering race (Brown B FP) 36:07 *** 3.5 km (10:19 / km) +150m 8:30 / km
spiked:10/12c
Back to the pig. Day1 on Brown in M65. Steady run aka slow but careful approach. Had a couple of bobbles of controls 2 and 6 and slow uphill to 8 with about 2 mins dropped (AP has me at 1:54). Otherwise a satisfactory effort and some micro route racing on the last 4 controls with Tom N which made things interesting.SL=3.1km.
Thursday Mar 21, 2019 #
Note
(rest day)
Busy at work and resting up for next 3 days of mud/hill exertion. Given my lack of running over the last 18 mo and rusty O skills- it's gonna be interesting!
Anyhow, as always, looking forward to the FP and a part of the world, KY, that I have no real experience of (cue banjos and moonshine?).
Anyhow, as always, looking forward to the FP and a part of the world, KY, that I have no real experience of (cue banjos and moonshine?).
Wednesday Mar 20, 2019 #
Drills warm up/down 16:00
ahr:113 weight:63kg
ABCs, dynamic stretching and 5x40m build ups (strength and leg speed are coming back)
Strength 30:00 [1] 0.5 km (1:00:00 / km)
WWO2 = Easy ROM day
Sumo deadlift 55# 3x8
Bird dog Rox 15# 3x2x8
SLRDL 18# 3x2x12
Lat pulldown cable 17.5# 3x12
Sumo deadlift 55# 3x8
Bird dog Rox 15# 3x2x8
SLRDL 18# 3x2x12
Lat pulldown cable 17.5# 3x12
Walking 15:00 [1] 1.0 mi (15:00 / mi)
LT outing
Tuesday Mar 19, 2019 #
Jogging warm up/down (Skillmill) 15:00 2.2 km (6:49 / km)
ahr:126
Walk to jog then 6x30sec strides with 1:30 recovery.
Strength 30:00 [1] 0.5 km (1:00:00 / km)
ahr:103
WWO1 - reduced intensity.
Deadstop KB swing 16kg 3x6
Goblet squat dynamic with eccentric phase 25# 3x8
One arm push (dynamic/eccentric) 10# 3x2x8
Hand realest push up 3x6
Offset rev. lunge ot balance 3x2x6
Wall sit lat. raise 2x5# 3x6
Deadstop KB swing 16kg 3x6
Goblet squat dynamic with eccentric phase 25# 3x8
One arm push (dynamic/eccentric) 10# 3x2x8
Hand realest push up 3x6
Offset rev. lunge ot balance 3x2x6
Wall sit lat. raise 2x5# 3x6
Walking 12:00 [1] 1.6 km (7:30 / km)
Quick LT destress.