Training Log Archive: BPIn the 7 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
Note
Traveling south to warmer climes :-)
Orienteering race 1:08:26 **** 6.5 km (10:32 / km) +290m 8:36 / km
spiked:12/15c
Night O champs at Mt Airy and a pleasant night temp wise. Lots of climb on course and plenty of green bramble stuff. Course with nice variety. Took it steady and left a couple of mins out there, particularly on the long leg 4-5: changed mind on route choice part way through and got confused by road network. Hesitations in the circle on several controls and off by 20m but no major misses. Think i took the M55 win, however several runners on green around 68-70 with Rick B about 45sec behind for second.
Thursday Nov 29, 2012 #
Note
(rest day)
Hopefully get out for a walk at LT, but keep forgetting my gloves and at 20F it gets a little chilly on the pinkies these days.
Wednesday Nov 28, 2012 #
Note
Pretty much a taper week for OCIN, will do modified strength tonite ie no heroic plyos:)
Thought for the day....
Innocence personified (@12 weeks and 1/10 of current size and weight!)
Thought for the day....
Innocence personified (@12 weeks and 1/10 of current size and weight!)
Jogging warm up/down 12:10 [2] 2.0 km (6:05 / km)
Very easy before core
Strength 55:00 [2]
10 mins abs then 4 sets of 15,15,15 squats (40#), push ups and pull-ups, no breaks. Time= 5:50 for routine and certainly got the HR up; then arms and shoulder work.
Stretching 15:00 [0]
Trainer assisted and foam roller.
Tuesday Nov 27, 2012 #
Jogging (Treadmill) 31:52 6.45 km (4:56 / km) +75m 4:40 / km
Rolling hills
Stretching 8:00 [0]
Legs with foam roller
Monday Nov 26, 2012 #
Jogging warm up/down 10:40 [1] 2.0 km (5:20 / km)
Before core
Stretching 5:00 [0]
Legs with roller
Strength 27:00 [2]
Abs, core and arms.
Sunday Nov 25, 2012 #
Walking 30:00 [1] 2.4 km (12:30 / km)
Out and about, chauffeuring the girls- Stillwater mostly.
Saturday Nov 24, 2012 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Walking off some post T bloat.
Orienteering (Night O) 48:29 [3] *** 6.84 km (7:05 / km) +140m 6:26 / km
spiked:18/20c
Night O training at Tamarack Nature center - long (B) course set by Christian. SL= 5.63k. Technically easy area with a lot of trails. Focused on basics, exit and direction. No reflecting controls to guide however but most features fairly easily identified. Had trouble with #8 an illdefined pass and slogged through snow covered prairie grass from 10-11. Messed up route from 11-12 not hitting trail soon enough- another slog. 17-18 was similar. Otherwise a good test of gear for next Friday in OCIN land.