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Training Log Archive: BP

In the 7 days ending Mar 22, 2014:

activity	#	time	miles		km		+m
Walking	7	6:00:00	18.45	(19:30)	29.7	(12:07)
Running	3	1:22:18	10.44	(7:53)	16.8	(4:54)	130
Stretching	5	30:00
Spin	1	25:00	8.2	(3:03)	13.2	(1:54)
Strength	2	20:00
Jogging	1	16:30	1.99	(8:18)	3.2	(5:09)	32
Swimming	1	15:05	0.39	(39:09)	0.62	(24:20)
Orienteering	1	14:47	1.19	(12:23)	1.92	(7:42)	25	17 /	17c	100%
Total	7	9:23:40	40.66		65.44		187	17 /	17c	100%

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Saturday Mar 22, 2014 #

Event: MNOC Skills Clinic

Walking 1:45:00 [1] 5.0 km (21:00 / km)

Setting out controls for MNOC skill clinic and sprint course. Cold and windy to start then sunny at 18F.

Orienteering (Sprint) 14:47 *** 1.92 km (7:42 / km) +25m 7:14 / km
spiked:17/17c

Jogged around my sprint course to wake up controls SL=1.6km. Running on snow, some glazed icy sections, without breaking through for the most part- so not ideal sprint conditions. However winning time of 12:51 was right on target, with most experienced orienteers around 16-18 mins, and slowest around 45 mins, plus some new folks around 75 mind: so I feel like I got the parameters right for the conditions. Good turn out of newbies who seemed to enjoy my white and yellow course offerings- no misplaced controls!

Sprint - Splits

Friday Mar 21, 2014 #

Walking 28:00 [1] 3.2 km (8:45 / km)

Gray overcast day back in MG

Spin warm up/down 25:00 [2] 13.2 km (1:54 / km)

Trying out one of the new spin cycles. Easy effort with avg 150W

Stretching 10:00 [1]

Hip drills followed by foam roller.

Thursday Mar 20, 2014 #

Jogging warm up/down (Treadmill) 16:30 [2] 3.2 km (5:09 / km) +32m 4:55 / km

Not a lot of time before heading to LHR, however a 15,10,5 session that's better than nothing

Strength (Core) 10:00 [2]

Planks, abs, gluts and hams.

Stretching 5:00 [1]

Legs with roller

Walking 15:00 [1] 1.6 km (9:22 / km)

Time to spare so a quick outing to look at the Daffs one more time.

Wednesday Mar 19, 2014 #

Running (XC) 21:24 [3] 4.6 km (4:39 / km)

Better night, so got mobile before breakfast. Quick out along the tow paths. A cool but pleasant 8C :), so minimal cladding required.

C • A cool but pleasant 8F 3

Strength 10:00 [2]

Back to the old core routine.

Stretching 5:00 [1]

Rolling out the kinks.

Walking 26:00 [1] 3.0 km (8:40 / km)

Pleasant LT ramble along the river banks of the Babraham Research Park.

Walking 22:00 [1] 2.4 km (9:10 / km)

Evening stroll

Tuesday Mar 18, 2014 #

Walking 42:00 [1] 4.5 km (9:20 / km)

Bad JL so overslept alarm- scrambled out to at least get some fresh air before breakfast and then again at LT.

Running (Treadmill) 25:21 5.0 km (5:04 / km) +50m 4:50 / km

Hotel gym. Progression run starting slow and ramping up-(ending at 6:45 pace) one way to deal with treadmill boredom!
Ks in 5:45, 5:25, 5:00, 4:45, 4:25 and didn't feel too strenuous despite a bad dose of the JL fugue.

Stretching 5:00 [1]

Legs with roller

Monday Mar 17, 2014 #

Walking 1:30:00 [1] 7.0 km (12:51 / km)

Mk2 of my Cambridge Colleges walking tour- and still they come!
Spring in full bloom, 50F and not a skerrig of dirty snow in sight.

Daffodils in abundance along the Backs evoking a Wordsworthian moment.

I wander'd lonely as a cloud
That floats on high o'er vales and hills,
When all at once I saw a crowd,
A host of golden daffodils,
Beside the lake, beneath the trees
Fluttering and dancing in the breeze.

Swimming 15:05 [1] 0.62 km (24:20 / km)

A bit of BS for JL

Stretching 5:00 [1]

Legs with roller

Sunday Mar 16, 2014 #

Running (road) 35:33 7.2 km (4:56 / km) +80m 4:41 / km

Mellow run for the most part in the new shoes - didn't pound the legs too hard.

Walking 32:00 [1] 3.0 km (10:40 / km)

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