Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Jun 1, 2012:

activity	#	time	miles		km		+m
Walking	6	3:02:00	9.94	(18:18)	16.0	(11:23)
Jogging	5	1:39:42	11.18	(8:55)	18.0	(5:32)	40
Orienteering	1	1:20:58	5.75	(14:05)	9.25	(8:45)	355	31 /	36c	86%
Track	2	6:53	1.37	(5:02)	2.2	(3:08)
Stretching	1	5:00
Total	7	6:14:33	28.24		45.45		395	31 /	36c	86%
[1-5]	7	6:09:33

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Friday Jun 1, 2012 #

Note
(rest day)

Real easy day. Signed up for 800m at Bos NB twilight tomorrow night and scanning entry list saw one Anselm Lebourne from NY-NJ club. Said gentleman, an M50, ran 1:59.33 to hold age group WR! I will not be in that heat :-)

C • you got some fast people ov... 2

Walking 27:00 [1] 2.4 km (11:15 / km)

Pleasant evening stroll.

Thursday May 31, 2012 #

Event: CSU Park-O 7: Franklin Park

Walking 30:00 [1] 2.4 km (12:30 / km)

Just a stroll

Jogging (Trail) 27:22 [2] 5.0 km (5:28 / km)

Gorgeous evening. Original plan was to get to park O, but 1:45 into drive I was only just in Allston and running out of time to get to Franklin park; now I know why I'm leaving Beantown- the traffic. Made a choice to head back to Concord and have an easy run around the Minuteman trail, which I did and was glad I did :-)

C • Hayden & I were making grea... 9

Wednesday May 30, 2012 #

Note

Day trip back to old haunts in central NJ
Back for track meet this pm at MIT- forecast sunny and warm 80 later.

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

From T to MIT and back- muggy and business shirt drenched.

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

Before track with drills, stretches and 4x50m wind sprints

Track race 1:02 [4] 0.4 km (2:35 / km)

A little cooler by race time and breeze off the Charles. First bend stagger then break for inside at 150m. OK race in third at 200 and finished second in the OF heat. Slowish time 62.9 but good 800m training on top of earlier speed work this week.

Tuesday May 29, 2012 #

Walking 23:00 [1] 2.2 km (10:27 / km)

Allergy inducing yellow dust everywhere- need some rain.

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

Before and after track with drills, 4x100m strides and stretching.

Track intervals 5:51 1.8 km (3:15 / km)

Hate these muggy conditions (75F), but had to fit the track wo in. Have 2 meets this week (400, 800m Wed and Sat) so only did 1 set of prescribed wo of 200,400, 600, 400, 200 with 1, 2, 2:30, 2 mins rest between. Tried to focus on fluidity at 40/41 sec/200m pace (target mile pace) and went as follows:
37.8
81.2
2:02.6
75.8
33.4

C • You're a speedy guy... I t... 4

Monday May 28, 2012 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Out early for the dogs

Jogging (Trail) 24:20 [3] 5.0 km (4:52 / km) +40m 4:41 / km

Evening run in GBF (12:36, 11:44)

Stretching 5:00 [0]

Legs

Ladder 200/400/600/400/200 - Splits

Sunday May 27, 2012 #

Walking 45:00 [1] 4.0 km (11:15 / km)

Out to GBF for an icecream
Otherwise the old HD list beckoned

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

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