Training Log Archive: BPIn the 7 days ending Oct 2, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Oct 2, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
On the cool side
11 AM
Orienteering 48:36 [3] 6.2 km (7:50 / km) +227m 6:37 / km
Re run of Night O in daylight for comparison purposes and with the intent to go straight and simplify. Humid and glasses fogged again - ran 1 km shorter than at night- SL was 5.4k. Not a bad run but not perfect with 2 problems (didn't have correct surface visualization for route from 7 to 8 and got confused by wall/reentrant head and had problems again with 11 - swamps difficult to determine and got too far west. Better route choice to 10 going high and around to trail. Otherwise some hesitancies- legs were tired from yesterday so walked some hills-could have seen 45- hats off to Ali for 50 mins at night on this one.
Saturday Oct 1, 2011 #
Walking 35:00 [1] 3.0 km (11:40 / km)
Damp again
Jogging warm up/down 23:00 [2] 3.5 km (6:34 / km)
Just to turn the legs over
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Before xc race
Running race (XC) 16:00 4.0 km (4:00 / km) +25m 3:53 / km
Twilight xc race at Mine Falls in Nashua- warmish and humid- ground quite soft and saturated - glad I wore my O shoes. Had run this before in Aug 2009 (17:06) so was looking to break 17. Stopped my watch at 15:59.8 with official time 16:01. So mission accomplished and finished 4th out of 60 + runners. Put out a decent and steady effort - no mile markers but went through first turn at 1.8km in 7:12 so about 6:20 mile pace and held that pace pretty well coming home.
Pretty happy with this one and conditioning appears to be paying off- will have to set some more aggressive track goals for this coming season.
http://www.coolrunning.com/bin/res_load/res_print....
Pretty happy with this one and conditioning appears to be paying off- will have to set some more aggressive track goals for this coming season.
http://www.coolrunning.com/bin/res_load/res_print....
Friday Sep 30, 2011 #
Walking 36:00 [1] 3.0 km (12:00 / km)
Strength (legs and core) 30:00 [2]
Thursday Sep 29, 2011 #
Note
(rest day)
Wednesday Sep 28, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
OK out with less humidity
Schedule rearranegment- so planning on track today - 400s.
Schedule rearranegment- so planning on track today - 400s.
Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)
Beautiful out in the sunshine- not much humidity. Plus stretching, drills and 4x50m strides.
Track (MIT) 10:52 3.2 km (3:24 / km)
Continuing the base phase. 2 sets 4x400 @85% with 200 recovery within sets and 400 between. Legs a bit heavy at start, but loosened up as sets progressed. Notched the last one up to 90% effort. Went as follows:
83
82
83
83
83
82
81
75
Avg = 81.5
83
82
83
83
83
82
81
75
Avg = 81.5
Tuesday Sep 27, 2011 #
Note
(rest day)
Down in Dedham at an MIT facility for the day. NU track tantalizingly close but no time.
Monday Sep 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Mozzies very bad today
Note
PFW to accommodate schedule have to move track to Thursday
Mon- strength and spin
Tues ? run (all day meeting)
Wed run/strength
Thurs track
Friday rest
Mon- strength and spin
Tues ? run (all day meeting)
Wed run/strength
Thurs track
Friday rest
Spin warm up/down 22:15 [2] 10.0 km (2:14 / km)
Fall foliage to inspire effort
Strength (arms, legs and core) 40:00 [3]
Mixed session with some squats, jumps, arms etc 3x15 and finishing with planks