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Training Log Archive: BP

In the 7 days ending May 26, 2012:

activity # timemileskm+m
  Jogging5 1:55:56 12.35(9:23) 19.87(5:50) 190
  Orienteering1 1:20:58 5.75(14:05) 9.25(8:45) 35531 /36c86%
  Strength2 1:05:00
  Walking3 47:00 2.8(16:49) 4.5(10:27)
  Track1 11:49 1.99(5:57) 3.2(3:42)
  Swimming1 11:12 0.25(45:04) 0.4(28:00)
  Stretching2 10:00
  Total7 5:41:55 23.13 37.22 54531 /36c86%
  [1-5]7 5:31:55

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Saturday May 26, 2012 #

Event: Western Mass 5-Day
 

Jogging warm up/down 10:00 [2] 1.5 km (6:40 / km)

Pleasant drive to Amherst via Rt2. W/U and stretching; better than nothing and already hot and humid

Orienteering race (green X 1) 31:11 [4] **** 3.21 km (9:43 / km) +125m 8:08 / km
spiked:10/13c

No great expectations for me, given DNFs at WP. However enjoyed the course and map of Earls trails was very nice; accurate and legible. 3+ mins of errors however mostly on #1 and 8 and general hesitancy / loss of confidence - just out of practice I guess. SL= 2.6k

Orienteering race (green X 2) 36:59 [4] **** 3.62 km (10:13 / km) +180m 8:11 / km
spiked:11/13c

Equally hot and humid as am and not my preferred conditions. Orienteered better with only 1 1/2 mins dropped around 4 (offline) and 11. Walked a fair bit and was admonished by Ken Sr to kick it in for the last control. SL=3.2k

Orienteering race (U Mass sprint short) 12:48 [4] *** 2.42 km (5:17 / km) +50m 4:48 / km
spiked:10/10c

Looked forward to this one and was not disappointed - nice map and course. Steady run without errors although slowish and s a couple of areas where route choices could have been better. Sl= 1.7k

Note

A very nice day of O thanks to WM group- PG, Gail, Phil, Alex and Ali plus super results service, Valerie, Jim and Ed. Thanks guys it was worth coming from MN for this one :-)

Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Event 3 - UMass Short - Splits

Friday May 25, 2012 #

Walking 22:00 [2] 2.0 km (11:00 / km)
(rest day)

Vit D acquisition
Flying home with intent to be at WM5D day1

Thursday May 24, 2012 #

Jogging 23:36 [2] 2.5 mi (9:26 / mi)

Easy run with 16x50m strides on indoor track.

Stretching (Legs) 5:00 [0]

With roller

Wednesday May 23, 2012 #

Walking 15:00 [1] 1.5 km (10:00 / km)

T storms brewing in the twin cities

Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)

Trying out a new gym with an indoor track (170m)

Strength (Legs and core) 35:00 [3]

L/C 15/20 squats, lunges etc 3x12with 30#

Stretching 5:00 [0]

With roller

Tuesday May 22, 2012 #

Walking 10:00 [1] 1.0 km (10:00 / km)

Fresh air and better than nothing.

Jogging warm up/down 16:00 [2] 3.0 km (5:20 / km)

Track night and a bit of an adventure. Googled local high schools in Maple Grove and found a junior high, headed there and yes they had a track- what a beauty; unimproved loose gravel, but paced out at 400m and as it was getting late decided this was it. Warmup with quick drills and not enough stretching.

Track intervals 11:49 [3] 3.2 km (3:42 / km)

Hot evening at 86F and needed traction control on the gravelly stuff- had to work hard. Plan was 4x 800m with 3 min rest. Did 3 then felt hamstring tighten on last and pulled off of at 1 lap to stretch for a couple of minutes: so 3x800 and 2x 400 which went as follows:
3:01 (91,90)
3:00 (91,89)
2:56 (90,86)
87
85
C • Great job 2

Monday May 21, 2012 #

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

15/15 a/with 3x12-15 routine
First day in new job.
C • First day 2

Sunday May 20, 2012 #

Note

On route to MSP this morning. See what the day brings.

Note

Cold and rainy in the Twin Cities - balmy 78 apparently back in Carlisle.

Jogging (Treadmill) 51:20 [2] 5.5 mi (9:20 / mi) +190m 8:26 / mi

Hotel gym was best I could do having no rain gear!!

Swimming 11:12 [2] 0.4 km (28:00 / km)

Quick cool down in the pool

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