Training Log: BP
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Walking||3|| 2:12:00|| 7.39||(17:51)|| 11.9||(11:06)|
| ||Strength||1|| 1:00:00|
| ||Drills ||3|| 37:00|| 1.37|| 2.2|
| ||Stretching||4|| 35:00|
| ||Massage||1|| 35:00|
| ||Jogging||2|| 18:20|| 0.99|| 1.6|
| ||Total||5|| 5:17:20|| 9.76|| 15.7|
| ||[1-5]||5|| 4:42:20|
|averages - sleep:6.5|
Walking 45:00  4.0 km (11:15 / km)
Sunny Perth day, then out to visit Mum.
Woke at 1and 4 am
Jogging warm up/down (Grass) 8:30  1.6 km (5:19 / km)
Stretching warm up/down 15:00 
Dynamic and static
Drills warm up/down (Grass) 12:00  1.0 km (12:00 / km)
ABCs then build ups and strides
Walking 32:00  2.8 km (11:26 / km)
To Elizabeth Quay for the Welcome Ceremony and Athletes March.
Slept on and off.
Mon easy strides and drills on grass, massage
Tues easy ints and drills on comp track (Athletes ceremony)
Wed rest, lite drills and massage
Thurs race 800P (3x12heats)
Fri race? 800F (12)
Walking 25:00  2.4 km (10:25 / km)
Cool at first then warmed up quickly in the sun
Stretching 5:00 
Not too stiff
Drills warm up/down 10:00  1.2 km (8:20 / km)
ABCs then 2x100 strides and 2x50 wind sprints and done.
Massage 35:00 
Light pressure fluid removal. A few knots in the shoulders, calfs and quads tight.
Visited my Mum and Dad today. Mum has just transferred into a secure dementia unit - sadly she didn't recognize me and can't talk at all coherently. Anyhow we went for a walk and a cuppa. Chatted to Nursing staff and then walked Dad home. Incredibly difficult for him, as he has all his marbles but struggles emotionally with the rapid decline in his partner of over 60 years. Just sad is all I can say about the situation and impact of AD.
Walking 30:00  2.7 km (11:07 / km)
Arrived late afternoon, warm and sunny out soma walk along the Swan River
Jogging warm up/down (treadmill) 9:50 
Easy does it
Stretching 5:00 
Drills 15:00 
ABCs then 5x30m block starts, getting the routine down. And done.
Feel like I am ready for Perth. Two more workouts before departure; strength today and tomorrow drills with block start practice (memorizing the routine ala Mr Bolt :-)
Stretching 10:00 
Strength 1:00:00 
Session with drills and plyo oriented (box jumps etc)
Dynamic Warm-Up: longer warm up
(Walking A’s, skipping A’s, running A’s, skipping B’s, running C’s, Karaoke, bounds, build up sprint)x2
Box jumps, 3 sets of 8 reps at maximum height
Med ball slams, 3 sets of 8 reps hard as possible
Prowler, 3 sets of max weight down 1 direction
Russian twist, dynamax ball at 20 pounds, 3 sets of 8 reps
Sit ups, 3 sets of 15 with Dynamax ball
Back extension: 3 sets 8 with Dynamax ball
Cars and cows
Yates thoracic rotation
Last strength session before Perth. Looking back the last 4 weeks has progressed according to plan and given other considerations I am as well prepared as I feel I could be; helpful to have a string of quality days to simulate back to back racing. Come what may and the vicissitudes of jet lag, going out there to enjoy the experience.
all weeks |