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Training Log Archive: BP

In the 7 days ending Apr 12, 2014:

activity	#	time	miles		km		+m
Walking	6	2:35:00	9.48	(16:21)	15.25	(10:10)	30
Orienteering	2	1:29:55	6.28	(14:19)	10.11	(8:54)	330	26 /	30c	86%
Strength	2	1:15:00
Massage	1	1:00:00
Spin	2	37:07	15.1	(2:27)	24.3	(1:32)
Stretching	3	20:00
Jogging	1	11:30	1.24	(9:15)	2.0	(5:45)	20
Total	6	7:28:32	32.1		51.66		380	26 /	30c	86%
[1-5]	6	6:28:32

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Saturday Apr 12, 2014 #

Event: MNOC Lake Maria State Park

Note

Up early to go and sit the Amateur Radio license exams. Aced the Technician class test, so sat and passed the General class one. Have been playing with home made radio receivers (solid state and the good old valve type), low power transmitters, so probably time to go and obtain a multi-mode DSP transceiver. Another geeky pastime!

C • Amateur Radio 7

Walking 25:00 [1] 2.25 km (11:07 / km)

After the rain squall

Orienteering race (Brown) 38:43 **** 4.86 km (7:58 / km) +150m 6:54 / km
spiked:11/12c

Glad I went to this- first time at Lake Maria and some of the nicest MN O terrain I've seen so far, with runnable woods. Stayed with Brown (I'm a quality rather than quantity guy when it comes to my O dollar :) Nice course with middle feel necessitating contact. Pretty clean run with one deviation off to left on route to 6 costing about 1 min. SL =4.4km.
Legs and knees held up OK.

Brown - Splits

Friday Apr 11, 2014 #

Walking 24:00 [1] 2.5 km (9:36 / km)
(rest day)

Very much a spring day. 60F at LT

Thursday Apr 10, 2014 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Gorgeous 50F+ day

Note

Ok, at FP the other day, Soupbone gave me the inspiration to entice my Non Orienteering Signicant Other (aka spouse) to the Napa valley (never been) coincident to the Boggs Mountain event. Calistoga here we come!
Advice duly noted and accomodation / flights secured (not your Motel 66 end of the spectrum however that's the price one pays...).
And registered :)

C • NOSO 3

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Gradual ramp up

Strength 1:00:00 [3]

Easy on the legs tonite:

DB Walking Lunges 3x
SLRDL Bosu 3x20
Clams 3x4x30sec

Inverted Row 3x10
Sandbell Push Up 3x10 (15#)
Thruster 3x10

Banded Bird Dog 3x10
Deadbug 3x10
Kayak 3x40 (15#)

Stretching 10:00 [1]

Legs with roller

Wednesday Apr 9, 2014 #

Walking 25:00 [1] 2.5 km (10:00 / km)

Heading to 70F today, warm, sunny and spring like

Spin warm up/down 21:07 [2] 12.0 km (1:46 / km)

Hill intervals

Stretching 5:00 [1]

Legs and butt with roller

Massage 1:00:00 [0]

General tune up with some focus on the knees with MF release technique

Tuesday Apr 8, 2014 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Left knee a bit grumbly - a touch of PFitis I think. Will pay close attention.

Spin warm up/down 16:00 [2] 12.3 km (1:18 / km)

Easy effort (130W) high cadence

Strength (Core) 15:00 [2]

Abs and core routine

Stretching 5:00 [1]

Legs with roller

Monday Apr 7, 2014 #

Note
(rest day)

Survived the overlong course mud and blood event weekend, although knees are a bit cranky this am- will call a rest day. Ran conservatively on all 3 days, but perhaps too much so on day 2, and second half of each course seemed to go better for me. Great early season conditioning!

Sunday Apr 6, 2014 #

Note

Another sunny day promised in Indiana and looking forward to another long middle :)

Walking 12:00 [1] 1.2 km (10:00 / km) +30m 8:53 / km

To start and a bit of jogging, plus hip drills and stretching.

Orienteering race (Green middle) 51:12 *** 5.25 km (9:45 / km) +180m 8:20 / km
spiked:15/18c

Coaxed a tired body into action with a steady Eddy run. No significant errors, a few off line bobbles worth maybe a minute (controls 4, 8 and 13) but just slow and walking the hills. Did keep my eyes up and alert for the flags which helped. Anyhow a reasonable start to the O season, just need more running conditioning, although these were 3 overlength courses. Nicer terrain than day before though. Another long middle with SL=4.9 km. Good enough for third overall on Green and an age group win (helps to be the youngster :)

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

Airport hiking.

Note

A bit of plane juggling at CVG, home safe but a little late. Prior to leaving Mounds did a quick stint on a protest committee with jman and Chris S - sane advice given.

C • Thanks for your service 1

OCIN_FP2014_Mounds_Sunday_Middle_8 Green - Splits

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