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Training Log Archive: BP

In the 7 days ending Sep 14, 2009:

	activity	#	time	miles		km		+m
	Orienteering	2	3:44:58	9.94	(22:38)	16.0	(14:04)	400	24 /	36c	66%
	Strength	3	2:53:30	21.45		34.52
	Walking	5	1:30:00	5.99	(15:01)	9.64	(9:20)
	Running	2	37:10	4.5	(8:16)	7.24	(5:08)
	Track	1	5:49	1.0	(5:49)	1.61	(3:37)
	Total	7	8:51:27	42.88		69.01		400	24 /	36c	66%
averages - weight:63kg

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Monday Sep 14, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength and core) 30:00 [3]

Arms and core

Strength (spin) 18:30 [2] 5.0 mi (3:42 / mi)

Easy spin just to get the legs turned over

Sunday Sep 13, 2009 #

Orienteering 1:19:16 **** 6.4 km (12:23 / km) +150m 11:05 / km
spiked:9/13c weight:63kg

Pawtuckaway day 2 Red- better run in general but legs tired. Still overshot #7 and 10 - fortunately catching features in both cases otherwise PW punishes such indiscretions! Otherwise clean but steady and too far left for #2; about 7-8 mins errors in all. Actual distance 6.9km Nice course set by Pete B and in all a very pleasant weekend catching up with folk- thanks UNO.

Note to diary; after all this heavy going NE terrain (strength builder?) boy am I looking forward to some runnable Aussie terrain next month.

Saturday Sep 12, 2009 #

Event: Pawtuckaway Camping Weekend

Walking warm up/down 25:00 [2] 2.4 km (10:25 / km)

Orienteering 56:16 **** 4.9 km (11:29 / km) +90m 10:31 / km
spiked:9/14c

Pawtuckaway Green course- rain and more rain- nice technical course set by Ernst L- should have worn contacts as glasses fogged and I started seeing phantom boulders- blew about 8 mins most on #5 (4) -ran too high and over shot, mislocated off the wrong swamp on route to 9 cost a bit too. Other bobbles smallish amounts of time -otherwise steady. Actual distance 5.8km.
So I see why PW gets billed as probably the most technical area in NA- many boulders amongst subtle glacial terrain.

Orienteering (Wicked hard night O) 1:29:26 [3] ***** 4.7 km (19:02 / km) +160m 16:16 / km
spiked:6/9c

Couldn't resist trying this- caveat do not get injured! Brought my 30 year old Silva head set out of retirement seemed to charge up OK- gear check time expected to blind JJ with 30W of power- alas a mere flicker- so ran with secondary- which is a very smart move on behalf of organizer! So aimed for about 90 mins of fun- and indeed it was - found all I set out to with only modest problems at 3- only person I saw was BL at 8. Good navigation practice

C • alas a mere flicker... 2

Friday Sep 11, 2009 #

Running (easy trail) 19:40 [3] 2.5 mi (7:52 / mi)

Carlisle Pines lunchtime run after visit to dentist

Thursday Sep 10, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Strength (strength) 35:00 [3]

Core and legs (squats, sumo, lunges)

Strength (spin hill intervals) 30:00 [3] 9.2 mi (3:16 / mi)

Wednesday Sep 9, 2009 #

Walking 15:00 [2] 1.0 mi (15:00 / mi)

Running warm up/down 17:30 [2] 2.0 mi (8:45 / mi)

Track race 5:49 1.0 mi (5:49 / mi)

Had to move track up a day. Conditions were pretty good so thought I would try for a mile time. Started OK, but lost it in the middle- had a head wind on the home straight- but picked up on last lap. Laps were: 1:25 , 1:31, 1:31, 1:21 (409m) for 5:49.46 somewhat off last years 5:27 effort- oh well! Maybe the long weekend runs and end of work day state (focus) took a toll. Otherwise feeling pretty happy with physical state with 1 month to go.

C • 5:49 2

Tuesday Sep 8, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
weight:63kg

Strength (strength and stretching) 35:00

Core and upper. Stretching calf, hams and quads

Strength (Spin) 25:00 [3] 7.25 mi (3:27 / mi)

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