Training Log Archive: BPIn the 7 days ending Dec 16, 2013:
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Monday Dec 16, 2013 #
Note
(rest day)
Grey drizzly British winter day and 50F. Here for 24 hours then home :)
Walking 52:00 [1] 4.8 km (10:50 / km)
Around town center and College row, Cambridge.
Note
Stretching stiff muscles in the jacuzzi and steam room. Dinner tonite with Oliver Cromwell
Note
Historical note: A controversial character, indeed a persona non grata, Cromwell's picture hangs in Sidney Sussex College Cambridge and is shrouded when current British Royalty visit. A politician / soldier from a somewhat turbulent period of British history (early 17thC), best remembered for his ultimate downfall. Nothing is mentioned of his academic record at the College, although his signature is on display in the main Dining Hall.
Sunday Dec 15, 2013 #
Walking warm up/down 12:00 [1] 1.5 km (8:00 / km)
A chill 27F with cold wind blowing. Jogging in place to stay warm
Orienteering race 41:02 *** 4.75 km (8:38 / km) +90m 7:53 / km
spiked:17/19c
Technically easy middle, a sprint feel, with a bit too much green to slog through in the middle part of the course. Slushy under foot. OK run, with about 3:30 dropped due to route choice (going around green filled reentrant when straight was better), and major bobble at 13- misjudged distance and cut in way too soon. About 1:30 back from Soup today. SL 4.0
Note
Nice refresh at the hotel, gotta smell nice on a long haul flight :) and LHR bound. Great weekend with the MNOC crew and good courses put on by OCIN - thanks to Mike M and the team.
Saturday Dec 14, 2013 #
Walking warm up/down 20:00 [2] 3.2 km (6:15 / km)
Up and back to car a couple of times with some jig jog thrown in.
Stretching warm up/down 6:00 [1]
Some hip drills and jogging in place to keep warm
Orienteering race (Leg 2, 4 pt relay) 25:15 *** 4.1 km (6:10 / km) +90m 5:33 / km
spiked:13/16c
Sleety, drizzle, cold damp day. Not a bad run, however took me first half of course to get in gear, especially with Izzzy B chasing me. Held onto 3rd place for MNOC 1, in and out of leg (from David Frei and hand off to Dave Swanson. Tom P running anchor, unfortunately he skipped 4 on red so we dnf'd. Anyhow we had our day in the sun making CSU nervous for a medal and had fun :) A great group of guys to hang out with from MNOC 1 and 2. Sprinty type course but felt stiff from last night, dropped about 2 mins due to hesitations and poor route choice. SL=3km
Note
A new area for me and a nice 1:7500 map. Matt R made the best of it very some interesting and pretty sweet (even if no forking) relay courses.
Friday Dec 13, 2013 #
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En route to OCIN land. Sadly, despite legit recruitment efforts, looks like I will be in a non eligible team second year in a row :( May have to reassess this whole team thang. Oh well good excuse to escape work for a day.
Stretching 10:00 [1]
Legs plus some drills
Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)
Loops around the car park
Orienteering race (Night O champs) 1:00:37 **** 6.02 km (10:04 / km) +160m 8:53 / km
spiked:10/12c
A few inches of snow under foot, snowing during event but relatively mild 30F (certainly compared to MN!). Solid run, slow and steady with attention to compass) a few bobbles and maybe 3-4mins of errors. Off to right at 5 (45s), slow slog on 1.6k long leg to 6 (2 mins) hesitated around circle (1min), off to right on 8(45s). Second on green 3 mins behind Chris S, and first on M55 (at least when I left). SL = 5.1
Thursday Dec 12, 2013 #
Walking 30:00 [1] 3.1 km (9:41 / km)
Sunny and at 10F feels warm out!
Erging warm up/down (CP2) 11:30 [2] 2.5 km (4:36 / km)
Gradual warm up
Strength 48:00 [2]
Lighter session, legs/arms, core and abs super sets 2x10 pairs.
Stretching 12:00 [1]
Legs with roller
Wednesday Dec 11, 2013 #
Note
(rest day)
No window of opportunity during day, and brain dead by the time I got home- so rest day
Tuesday Dec 10, 2013 #
Walking 15:00 [1] 1.6 km (9:22 / km)
Better than nothing at LT- brrr
Jogging intervals (Treadmill) 30:38 6.11 km (5:01 / km) +60m 4:47 / km
ahr:153
A little speed work. Warm up 1km, then 10x1 min @ 3:55m/k pace with 1 min jog recovery and then 1 km cool down