Training Log Archive: BPIn the 7 days ending May 25, 2013:
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Saturday May 25, 2013 #
Walking 28:00 [1] 2.4 km (11:40 / km)
(sick)
Allergens overcame host today. Felt sluggish and slept a lot, with no motivation to get out: improved with anti-his on board.
Note
Postponing TTs for another day. Weather not great anyhow.
Friday May 24, 2013 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Exploring the Skyway before a DT meeting.
Walking 30:31 [1] 3.0 km (10:10 / km)
(rest day)
Exploring connecting trails in French. Legs nice and loose.
Thursday May 23, 2013 #
Note
Finally the sun is out and temps are pleasant. So, planning for another speed session this week, likely back to back 600, 300 TTs (targetting 1:44 and 48) with 5 min recovery between. But dont want to overdo it - injury awareness!!- so trail run tonite, and speed session Saturday. Toying with a 5k race as well.
Walking 24:00 [1] 2.5 km (9:36 / km)
Suny outing - nice!
Jogging (Trail) 33:13 6.4 km (5:11 / km) +90m 4:51 / km
Four miles through French- trails a bit muddy in places. Pleasant evening and temps for a recovery ish run.
Stretching 10:00 [0]
Legs (fairly stiff from last nights squats) with roller.
Wednesday May 22, 2013 #
Jogging warm up/down (Indoor) 15:20 [2] 3.2 km (4:47 / km)
Progression w/u with 12x50m strides
Stretching 10:00 [0]
Roller and trainer assisted
Strength 50:00 [3]
3x10 sets of cleans, box jumps, rows, squats (140#), shoulders, arms, lats.
Tuesday May 21, 2013 #
Jogging warm up/down (Indoor) 10:00 [2] 1.75 km (5:43 / km)
Didn't feel super spiritedly after work but decided some speed work would be a good stress anti-dote and indeed it was. 10,10,10 mins of warm up, drills and stretching then long speed intervals. Weather was crap so indoors it was.
Drills warm up/down 10:15 [2] 1.2 km (8:32 / km)
Skips, high knees, butt kicks, Carioca, backwards running, then 8x50m strides
Stretching 10:00 [0]
Legs, dynamic and static.
Running intervals 5:35 1.8 km (3:06 / km)
Plan was 5x300m at mile pace (85-90% but not over cranking it; target <60secs) with 200m recovery between (1:35 ish) Felt good so added one more ending up around 5 min/mile. Went as follows:
58, 57, 56, 55, 55, 54
58, 57, 56, 55, 55, 54
Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)
Winding down
Walking 10:30 [1] 1.0 km (10:30 / km)
And a bit more to finish
Monday May 20, 2013 #
Note
(rest day)
Slo to go today.
Useful to look back on a training log and see patterns. One for me is hectic travel, usually transatlantic, resulting in mental and physical fatigue/ disconnects. Last week was similiar and did not take a body break- aka rest day - hence today, other than the usual power walk, will be a rest day.
Oh yeah, first year anniversay today for being in MN. Noticeably, being out of NE for this time and more complex terrian, has certainly resulted in a degradation in my orienteering skills / performance; interesting to note.
Useful to look back on a training log and see patterns. One for me is hectic travel, usually transatlantic, resulting in mental and physical fatigue/ disconnects. Last week was similiar and did not take a body break- aka rest day - hence today, other than the usual power walk, will be a rest day.
Oh yeah, first year anniversay today for being in MN. Noticeably, being out of NE for this time and more complex terrian, has certainly resulted in a degradation in my orienteering skills / performance; interesting to note.
Walking 26:00 [1] 2.5 km (10:24 / km)
Between rain showers - ponds are full!
Strength (Vertical jump) 1 [0]
So with all the plyos lately I decided to retest my vert. Last recorded 9/25/11 at 51.5 cm or 20.25".
Today (no warm up and best of 3) 54cm or 21.25". So 1" gained over past year and a bit against natural aging decline. Hope this translates to a decent finishing kick. Will have to try the old 25m bounding test.
Today (no warm up and best of 3) 54cm or 21.25". So 1" gained over past year and a bit against natural aging decline. Hope this translates to a decent finishing kick. Will have to try the old 25m bounding test.
Sunday May 19, 2013 #
Event: MNOC Willow River State Park
Walking 28:00 [1] 2.4 km (11:40 / km)
Quite humid today.
Orienteering 1:12:21 [3] *** 7.55 km (9:35 / km)
One of those days- busy week, a bit of stress and poor sleep conspired; felt really tired but had paid up for the event so we trotted out to WI. Hot, muggy and foggy. Slogged at it from the start and with a miss on number 9 (up and over route choice was good but failed to nail the right rentrant in the circle),and then failure to locate 12 (pretty sure I located the right hill off the end of the small trail, so either I just plain couldn't see it or the map / flag locatipn were flaky), then bailed on the course- glasses were just plain blurry. Took a couple of controls on the way back at a slow jog. Compass bearings were all off to left today and I wonder if the map meridians are off. Anyhow a DNF and not an HFA experience. Prised off 4 ticks within 30 mins. Time to give this sport a rest.