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Training Log Archive: BP

In the 7 days ending Apr 27, 2017:

activity # timemileskm+m
  Strength2 2:22:00
  Jogging2 48:10 5.1(9:27) 8.2(5:52) 80
  Walking2 43:00 2.73(15:44) 4.4(9:46)
  Orienteering2 34:09 3.42(10:00) 5.5(6:13) 9030 /31c96%
  Stretching2 25:00
  Total6 4:52:19 11.25 18.1 17030 /31c96%

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FrSaSuMoTuWeTh

Thursday Apr 27, 2017 #

Note
(rest day)

Travel day back home

Wednesday Apr 26, 2017 #

Event: CSU Park Series: Danehy Park
 

Walking warm up/down 20:00 intensity: (15:00 @1) + (5:00 @2) 2.4 km (8:20 / km)

Took the green to red line out to Alewife and walked/jogged to park.

Orienteering race (Park O sprint) 18:55 [4] *** 3.1 km (6:06 / km) +30m 5:49 / km
spiked:17/17c

Fun event, good course with fences as traps. A little wet underfoot but rain held off. Steady clean run, so maybe getting back into the sprint groove. SL = 2.7k
C • Park O 2

Sprint - Splits

Tuesday Apr 25, 2017 #

Note

Early flight to BOS
ANZAC day

Jogging (Treadmill) 28:10 intensity: (6:00 @2) + (18:00 @3) + (4:10 @4) 5.0 km (5:38 / km) +50m 5:22 / km

Warm up then 20 min Fartlek session with intervals ranging between 150 and 300m at 6m/m with short recovery. Cool down.

Stretching 5:00 [1]

Mostly static

Monday Apr 24, 2017 #

Strength 1:07:00 [3]

Drills, ABCs to warm up then 5x5 with increasing weight for arms, legs and core. Cool down and stretching.

Sunday Apr 23, 2017 #

Jogging warm up/down (XC trails) 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km

Trails to French Park, 2 km to lodge and 1.2 home after O training.

Orienteering (Sprint) 15:14 intensity: (10:00 @3) + (5:14 @4) *** 2.4 km (6:21 / km) +60m 5:39 / km
spiked:13/14c

For a bit of fun ran the Spring skills course. Found the extra unmapped boulders (not sure how I missed those) at edge of circle 3, and didn't have to worry about scaling the fence as the E-W portion has been removed :-)
Steady effort, albeit walked a couple of hills.

Walking 23:00 [1] 2.0 km (11:30 / km)

Gorgeous spring day.
Got the classic out from winter hibernation and she fired up first time.

Orange - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 

Strength 1:15:00 [3]

Spring clean up and schlepping outdoor furniture up from basement.

Friday Apr 21, 2017 #

Stretching 20:00 [1]
(rest day)

Static and dynamic

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