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Training Log Archive: BP

In the 7 days ending Oct 22, 2011:

activity	#	time	miles		km		+m
Walking	6	2:30:00	8.64	(17:22)	13.9	(10:47)
Orienteering	3	2:15:46	8.76	(15:29)	14.1	(9:38)	467	33 /	44c	75%
Swimming	2	35:44	1.18	(30:16)	1.9	(18:48)
Jogging	1	31:00	3.11	(9:59)	5.0	(6:12)
Spin	1	20:12	6.21	(3:15)	10.0	(2:01)
Stretching	1	15:00
Running	1	11:15	1.86	(6:02)	3.0	(3:45)
Total	9	6:38:57	29.77		47.9		467	33 /	44c	75%
[1-5]	9	6:23:57

1:43

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Saturday Oct 22, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Post funk walk- had a laugh with a neighbor.

Walking warm up/down 25:00 [1] 2.3 km (10:52 / km)

Managed to get lost on the way to the middle start !- followed someone else and didn't see the streamers- thus ventured onto course- a DQ!

10 AM

Orienteering (middle green X) 56:43 [3] ***** 5.81 km (9:46 / km) +141m 8:42 / km
spiked:10/15c

Not a lot good to say except to quote my wife " do you really think you should run today?" Which was more statement than question. And truth be told needed to rest up - no mental reserves and physically flat- so what do you expect from an intense work week across the pond and jetlag?! Purely rhetorical question this one.
Anyhow overall totally - - - - run at least after #7 (same pattern as yesterday- first half OK then no capacity to sort out problem) So #8 a loss of 15mins by misreading map- extra marsh ?- stopped too soon and bingo lost the plot. Lost interest after that and purely went through the motions to finish. Grade F and no pleasure from outing whatsoever. Sl =3.5 vs FR of 5.8- :-)
Debating whether to even show up tomorrow

C • aw 5

Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

Walking 26:00 [1] 2.4 km (10:50 / km)

nice fall day

Stretching 15:00 [0]

getting the kinks out.

Note

A pleasant day outside in the sunshine at Franklin Park, unfortunately energy really flagged mid afternoon around start time. Left around 4pm and had a 2 hour drive hone- got befuddled by roads back to mass pike (probably why I've never ventured to FP before)- at one stage pulled over because my driving sucked. Resisted closing my eyes which would have been the end of getting home. So life in the fast lane and getting back at 11.30 last night took its toll.

Orienteering race (sprint champs) 22:22 [4] *** 2.3 km (9:43 / km) +80m 8:17 / km
spiked:14/18c

Very sloppy run and energy just not there- first part OK then left a big chunk of time on 10 (3mins) and 10-15 sec misses on several others. Squeaked in for win. Challenging / technical course by Brendan SL 2.3k.

Green Sprint - Splits

Thursday Oct 20, 2011 #

Walking (Over and underground) 18:00 [1] ** 1.6 km (11:15 / km)

Spaghetti tube map

Spin warm up/down 20:12 [2] 10.0 km (2:01 / km)

Easy effort

Note

Work done and homeward bound :-)

Wednesday Oct 19, 2011 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Breezy out but no rain

Swimming 20:14 [3] 1.1 km (18:24 / km)

Pushing the limits mentally

Tuesday Oct 18, 2011 #

Walking 16:00 [1] 1.6 km (10:00 / km)

bracing jaunt along the Thames.

C • Need that 305... 4

Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)

before and after intervals- ultimate jet lag test :-)

Running intervals (Treadmill) 11:15 3.0 km (3:45 / km)

1 min @ I pace x 12 with 1 min jog recovery between. Felt ok -hopefully will be same after flight home for weekend-hope springs eternal as they say.
Nice professional gym with treadlies that go to 20kph- oh is the joy of speed.

Monday Oct 17, 2011 #

Note
(rest day)

Uneventful flight and on time arrival LHR. Hopefully get some walking or swimming in for lite exercise.

Swimming (Laps) 15:30 [2] 0.8 km (19:22 / km)

Up and down 25m pool with BS until boredom and lap count memory exceeded.

Sunday Oct 16, 2011 #

Event: NEOC: Norwottuck

11 AM

Orienteering race (Norwottuck Green) 56:41 *** 5.99 km (9:27 / km) +246m 7:51 / km
spiked:9/11c

Pleasant outing to Western mass- never been to Amherst or Mt N so made a day of it with Roz. Not as much fall color as hoped for but nice drive from Rt2 via 202 to Am (anything to avoid Mass TP).
Interesting and enjoyable course set by Ian, and was warned to be careful with trails. Contour detail was good although rock under-mapped. Decent run and was physically hard. Got off line on 7-8 (losing maybe 1:30) and stopped to tie laces (1:15) between 9 and 10. Had little trouble with #9- 30sec - despite unmapped trail and fact that control may be 25m off center. Used TC today and felt confident. Sl=5.5 ish- I measure 5.53.
Lunch in Amherst- ran into Dean and had a nice chat. Then home via sundry farm stands. Nice day out.

4 PM

Walking 23:00 [1] 2.0 km (11:30 / km)

Quick stroll, then home to pack. Fortunately postponed departure to first LHR flight in am, gives me a bit more time to get stuff done.

Green - Splits

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