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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking6 2:40:00 9.51(16:50) 15.3(10:27) 30
  Strength1 1:00:00
  Running2 57:38 6.52(8:50) 10.5(5:29) 105
  Stretching5 36:00
  Trail running1 24:20 2.49(9:47) 4.0(6:05) 45
  Jogging2 18:30 2.0(9:15) 3.22(5:45)
  Drills 2 17:00 0.62(27:22) 1.0(17:00)
  Track1 4:23 0.87(5:02) 1.4(3:08)
  Total7 6:17:51 22.01 35.42 180
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Saturday Dec 3 #

Jogging warm up/down (Indoor) 9:30 [2] 1.61 km (5:54 / km)

Bethel U, with Jim Amd Jim

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Indoor) 4:23 1.4 km (3:08 / km)

Plan per Jim was 6x200 @85% (around 38) with 3R. My job was to keep the pace honest and we did pretty well and did one more as follows:
40, 36, 38, 37, 37, 39, 36
Avg = 37.6
And off for coffee.

Walking 35:00 [1] 3.0 km (11:40 / km)

Out and about (Holidazzle)

Friday Dec 2 #

Note
(rest day)

TGIF

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

Gloves and hat day

Thursday Dec 1 #

Note

Started taking voice / singing lessons, and initial verdict is I have a good ear and good range. Solo gig in my future? :-)

Walking 25:00 [1] 2.4 km (10:25 / km) +9m 10:13 / km
ahr:85

Blah kinda weather

Running tempo (Treadmill) 27:38 5.0 km (5:32 / km) +50m 5:16 / km
ahr:138

Warm up 1k then 4x3min tempo pace (8m/m and 600m) with 1:30 recovery (about 200m) and short cool down. Had to start somewhere!

Stretching 6:00 [1]

Legs with roller

Note

And on a happy note, discharged from jury duty obligations in MN for the next 4 years :-)

Wednesday Nov 30 #

Strength 1:00:00 [2]

Dynamic warm up with drills, then legs, arms and core (3x12)

Dynamic Warm-Up:
(Skipping A’s--- C’s--- skipping B’s—High Knees---Karaoke ) x2

Program: 30 seconds rest
FM Squats 3 x 12, 120 pounds
OH Kettle Reverse Lunge 3 x 12, 18 pounds
Kettle Swings 3 x 12, 14 kgs

Chest Press 3 x 10, 25’s
Bent Over Row 3 x 12, 45 pounds with EZ Bar

Seated Arnold Press 3 x 10, 12.5’s
Front Raise 3 x 12, 5’s

Lat Pull Down 3 x 10, 30’s
Straight Cable Pull Downs with rope 3 x 12, 20 pounds

Ab dolly front rolls 3 x 12, bw
Straight leg toe touches 3 x 12, bw

Cool Down:
Hurdlers
Donkey Kicks
Hip rotations
Lateral leg raises

Stretching warm up/down 5:00 [1]

Vibra roller

Walking (Indoor) 18:00 [1] 1.6 km (11:15 / km)

Rainy day, better than nothing

Tuesday Nov 29 #

Running (Treadmill Fartlek) 30:00 5.5 km (5:27 / km) +55m 5:12 / km
ahr:143

Trying to adapt to early morning ie before work, work outs. Had to coax the body into action with some lightweight fartlek type running in the 9-10 mph range with jog recovery.

Stretching 10:00 [1]

Roller work especially on gluts and hams

Walking warm up/down 32:00 [1] 3.3 km (9:42 / km) +21m 9:24 / km
ahr:104

Fair day for a walk

Monday Nov 28 #

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

Post rain, occasional sun breaking through but felt raw.

Jogging warm up/down 9:00 [2] 1.0 mi (9:00 / mi)

Short and sweet

Drills warm up/down 12:00 [2] 0.6 km (20:00 / km)

ABCs and dynamic stretching

Sunday Nov 27 #

Trail running (XC ) 24:20 [2] 4.0 km (6:05 / km) +45m 5:46 / km

Shake out effort on slippery trails.

Stretching 10:00 [1]

Vibra roller

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