Training Log Archive: BPIn the 7 days ending Oct 12, 2012:
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Friday Oct 12, 2012 #
Walking 26:00 [1] 2.4 km (10:50 / km)
slept:8.0 (rest day)
Nice morning. Frosty but calm.
Thursday Oct 11, 2012 #
Event: MNOC - Adventure Run #2
Walking 23:00 [1] 2.4 km (9:35 / km)
Sunny but cold fesh air break. Feeling tired today.
Note
As a testament to longevity and rarity to a degree, my parents, now in their late 80's, are still inveterate world travelers. Anyhow, they just celebrated their Diamond, as in 60 years, wedding anniversary marked by well wishes from the Queen, the GG and Aussie PM, and with a trip to their respective birthplaces in UK and EU.
Orienteering (Night O) 41:22 [3] *** 5.82 km (7:06 / km)
ahr:140 max:152 spiked:9/10c
Night O at Hyland with 4.4km SL mass start. Screwed up on #7 getting pulled to right, then missing the trail and mistaking a hill for a pond on the map; and yeah I have a good headlamp, just not so good eyes anymore! So over ran that control by several hundred meters before hitting a trail to relocate off.
At this point a wily Ian H slipped past me :-)
No real difficulties after that other than losing my headlight which became disconnected and hence imposed darkness - luckily found and reconnected- then glasses ripped off in the scrubby stuff. Apart from that good fun and reminder to tie everything down with tape!!
At this point a wily Ian H slipped past me :-)
No real difficulties after that other than losing my headlight which became disconnected and hence imposed darkness - luckily found and reconnected- then glasses ripped off in the scrubby stuff. Apart from that good fun and reminder to tie everything down with tape!!
Wednesday Oct 10, 2012 #
Note
PFROY - Fall is coming to an end!
Held onto top 10 US Masters track ranking (2012 outdoor season) and now need to find an indoor track here soon and work on goal of sub 2:20 indoor 800. Target speed work = 300 in 45, 600 in 1:42, both followed by a 30s 200.
Decent base so far and may the body hold up!
Held onto top 10 US Masters track ranking (2012 outdoor season) and now need to find an indoor track here soon and work on goal of sub 2:20 indoor 800. Target speed work = 300 in 45, 600 in 1:42, both followed by a 30s 200.
Decent base so far and may the body hold up!
Walking 25:00 [1] 2.4 km (10:25 / km)
A little less windy today.
Running warm up/down (Indoor track) 11:59 [2] 2.5 km (4:48 / km)
Gradually speeding up
Strength 1:00:00 [3]
10min abs with 25 inclined sit ups with 25# then legs (old and new stuff), box jumps (single leg on 8" and both on 24") cleans, split lunges with wt, hams, arms with pull ups.
Felt pretty zippy tonite.
Felt pretty zippy tonite.
Stretching 10:00 [0]
Hips improved.
Tuesday Oct 9, 2012 #
Note
slept:5.0
Not a great night, dogs were restless. Grey day but rain at last.
Walking warm up/down 35:00 [1] 3.2 km (10:56 / km)
Blustery cold LT outing.
Running intervals (Trail fartlek) 44:31 9.0 km (4:57 / km) +65m 4:46 / km
A mile to warm up and 1 to cool down and sandwiched between some structured fartlek as in 30s, 1, 11/2, 2 ,3 mins and then back down with 30s recovery jog on the shorter ones and 1 min on the longer ones. Around threshold pace (4m/k) to start and speeding up on the way down (3:40pace). A cold 44F and blustery but glad I got out at twilight.
Monday Oct 8, 2012 #
Note
Incredibly intense sunrise this am - all the reds then oranges. Weather coming?
Walking 26:00 [1] 2.4 km (10:50 / km)
LT ramble. Cold and overcast.
Note
Another one from the archive - or is that the crypt?
OAWA quiz!
Where, when and who pictured? Bonus points, whose car and what make / model? Answers on a post card..... OK post here :-)
Actually looking for help as have a partial recall on this one.
WA State Champs
OAWA quiz!
Where, when and who pictured? Bonus points, whose car and what make / model? Answers on a post card..... OK post here :-)
Actually looking for help as have a partial recall on this one.
WA State Champs
Running warm up/down (indoor track) 12:15 [2] 2.5 km (4:54 / km)
Around and around ...
Strength (Core) 25:00 [3]
10mins abs, followed by legs and arms and planks
Sunday Oct 7, 2012 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Frosty morn.
Note
Originally intended a 10 miler for the long run but felt a tad tired from yesterday, so aimed modestly for 1 hour as road / trail. Cold out 40F but nice sunny spots and was mentally uplifting.
Running long (road / trail) 1:01:07 12.0 km (5:06 / km) +90m 4:55 / km
ahr:130 max:145
Two part continuous long run with road then trail at recovery effort. Felt pretty good all things considered. Part 1 5k road in 25:35 and part 2 all trail 7k in 35:32.
Stretching (legs with roller) 15:00 [0]
Can never do enough of this.
Note
Better plan a taper for NAOC, so here is next 14 days micro-cycle training plan
M easy + core
T fartlek
W Strength (plyos)
T Night O
F rest
S O training
S long (<1 hour)
M easy + core
T easy trail plus strides
W easy strength plus stretching
T travel, rest
F o race
S O race
S travel rest
M easy + core
T fartlek
W Strength (plyos)
T Night O
F rest
S O training
S long (<1 hour)
M easy + core
T easy trail plus strides
W easy strength plus stretching
T travel, rest
F o race
S O race
S travel rest
Note
love my Brooks cadence, minimalist feel but only 250-300 mile longevity, so ordered another pair to complement the Saucony kinvaras and peregrines.
Saturday Oct 6, 2012 #
Event: MNOC - Chester Woods
Note
It is snowing here!
Feeling more energy after a couple of days mild flu symptoms post flu shot.
Feeling more energy after a couple of days mild flu symptoms post flu shot.
Walking 26:00 [1] 2.4 km (10:50 / km)
Cool but pleasant, with wind dying down. No accumulation.
Orienteering (Sprint 1) 28:47 [3] ** 5.75 km (5:00 / km) +85m 4:40 / km
ahr:135 max:152 spiked:11/11c
Had to stay within reasonable radius of home today, so headed back to Hyland park and reran Thursday nights course. Not surprisingly far easier distance perception in daylight and able to pick up the indistinct trails. Took Andrei's route from 4-5 parallel to RR track ( the other night I understood this to be prohibited but I guess that meant along the RR track). Anyhow several minutes faster, cutting corners here and there as well.
Orienteering (Sprint 2) 14:19 [3] *** 2.39 km (5:59 / km) +80m 5:08 / km
ahr:139 max:150 spiked:14/15c
15 min rest then Hyland sprint from 2011 in 1:5000 version of ISOM map. Course N of visitor center so no overlap with night course. Focused on control flow and exit direction. Pretty smooth run, except for around #12 a depression amidst rough open aka buckthorn ( starting to dislike this stuff!) where hesitated for 15-20 sec to confirm location. More direct line and rough open than the night o course. SL=2.14km
C • Ha! 2
Jogging warm up/down 5:24 [2] 1.0 km (5:24 / km)
Cool down back to car.