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Training Log Archive: BP

In the 7 days ending Apr 4, 2014:

activity	#	time	miles		km		+m
Walking	6	2:16:30	8.85	(15:25)	14.25	(9:35)
Strength	2	2:00:00
Running	2	1:06:36	8.7	(7:39)	14.0	(4:45)	171
Spin	2	51:07	21.93	(2:20)	35.3	(1:27)
Orienteering	1	47:51	2.95	(16:13)	4.75	(10:04)	240	15 /	18c	83%
Jogging	2	45:36	4.85	(9:25)	7.8	(5:51)	78
Stretching	4	32:00
Total	6	8:19:40	47.29		76.1		489	15 /	18c	83%

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Friday Apr 4, 2014 #

Event: OCIN Flying Pig XVIII / US Interscholastic Champs

Note

Made it- 9" new snow- surprisingly! Although it should be noted that MSP really gets their - - - - together: runways cleared by 7 am, a little dicing and we are on our way. The snowy landscape morphing into a wet, brown river waterlogged one. Uh oh!?
Enjoyed the Cedarcreek scenic route bypassing the road closure, with some quintessential Midwest rural roads: only 80 mins from CVG to Bear creek though.

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

WU routine, jogging a bit, stretching and hip drills a bit.

Orienteering race (Swimming Green) 47:51 [3] *** 4.75 km (10:04 / km) +240m 8:03 / km
spiked:15/18c

It ain't the Pig if there's no mud, no slippery slopes to crawl up etc. this one had swimming with a somewhat cold river crossing 3 times. Spike crosses were the weapon of choice, but just had to walk the steep hills.
Took it real steady from the start, lethargic from early am departure, and a look at the course profile concerned me for a middle and first event of 3. No real mistakes, a few bobbles here and there accounting for a minute. Compass work was generally pretty good as was control flow.
Interesting, well designed course with middlish feel (did not get bored!) but overlong by 1.5k and a bit of a slog. SL = 4.4km
OCIN always puts on a slick show and this was no different. Great to catch up with the usual cast of characters!

Note

Dinner on my own, sampling Wurst and Dunkelweisse in the local Steinkeller.

OCIN_FP2014_Bear_Creek_Friday_Middle_8 - Green - Splits

Thursday Apr 3, 2014 #

Note
(rest day)

Is snw coming to the TC or not? Will I escape to sunny Indiana?
Step 1 hunkering down at MSP tonite
Step 2 plane on schedule
We shall see!

Wednesday Apr 2, 2014 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Sunny but cold

Jogging warm up/down 15:36 3.0 km (5:12 / km) +30m 4:57 / km

Gradual warm up with 6x 30sec strides

Strength 1:00:00 [2]

Somewhat lighter session and easy on the legs:

Walking Lunges 3x
Clams 3x4 posx30sec
Deadbug 3x20

DB Chest Press 3x10 (50#)
DB Row 3x10 each (35#)
Plate Twist 3x30(18#)

180s 4x4 3x
Delts front and side 3x10 (5#)
Plank Outs 3x20

Internal Rotation green band 3x10 each
U Drill 3x10
Superman 3x2min

Stretching 5:00 [1]

Legs with roller

Tuesday Apr 1, 2014 #

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

Cold walk - no gloves and 30F chill.

Note

PFW
Not enough miles in the running legs not to do some form of taper to survive the FP weekend (mudfest?). So plan as follows:
T Spin
W easy run with some strides thrown in plus easy stength with core etc
Th rest
Another month down

C • mudfest at The Pig. 2

Spin warm up/down 35:00 [2] 25.3 km (1:23 / km)

Easy high cadence spin.

Stretching 7:00 [1]

Hip drills and legs with roller

Monday Mar 31, 2014 #

Walking 24:00 [1] 2.75 km (8:44 / km)

Warm and almost muggy feel to the air.

Jogging warm up/down (Treadmill) 30:00 [2] 4.8 km (6:15 / km) +48m 5:57 / km

1 mile before and after intervals and bits between.

Running intervals (Treadmill) 5:00 1.6 km (3:07 / km) +16m 2:59 / km

Speed work on the tread. Plan was 8x200m at 5 min/mile pace and 1% grade, with 200 recovery. Went fine.

Stretching 10:00 [1]

Hip drills and legs with roller

Sunday Mar 30, 2014 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Breezy 40F

Spin warm up/down 16:07 [2] 10.0 km (1:37 / km)

High cadence wu

Strength 1:00:00 [3]

Super sets - legs held up well

Back Squat 3x10 (45#)
SL Squat Jumps 3x10
Plyo Board 3x1 min

Walking Lunges 3x (30#)
Split Squat Jumps 3x20
Ab Dolly 3x20

Banded Chin Up 3x10
Barbell Push Press 3x10 (25#)
Kayak 3x30 (25#)

Inverted Row 3x10
Sandbag (15#) Push Up 3x10
Bird Dog 3x20

Stretching 10:00 [1]

Hip drills and legs with roller

Saturday Mar 29, 2014 #

Walking 27:30 [1] 2.5 km (11:00 / km)

Sunny pleasant day back in the TCs

Running (road) 1:01:36 12.4 km (4:58 / km) +155m 4:41 / km

Over-distance run. The medicine lake '8", which I haven't done since Oct 2012, mostly on account of injury (usually add a loop of the ball field to make an even 13km). Nice sunny day with temps at 40F. Dressed about right and aimed for neg splits which I managed without bother.

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