Training Log Archive: BPIn the 7 days ending Jul 18, 2010:
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Sunday Jul 18, 2010 #
Event: Thompson Island
8 AM
Walking 32:00 [1] 3.0 km (10:40 / km)
In the woods with bug spray.
12 PM
Running warm up/down 14:30 [2] 2.5 km (5:48 / km)
90 deg on Thompson island- warm up before sprint- what was I thinking!!
Orienteering race (Sprint) 28:56 *** 4.0 km (7:14 / km) +60m 6:44 / km
spiked:12/13c
Thompson Island (OB center Boston Harbor) - not to be missed destination with great views back to the city. Nice course set by Jessica R, with route choices around the lagoons. Long for a sprint as advertised but fine course- actual distance ~4.8k (6min/k). Started a little fast (not a mile race I said to myself) and felt the heat around control 6. Dropped maybe 1:30 (small error on #10) and slowed to a walk on last hill- conditions accounting for rest. Ross in 23.x and John F in 26.x.
A little drama on the return trip - Kelly a fellow Carlisle resident fainted while attempting to get off boat- so I rendered first aid; supine legs elevated - nausea, clammy and thready pulse = heat stroke. Captain called the EMTs who arrived promptly (compus but low bp), however she was able to walk off the boat- cooled with ice. Well enough to be driven by myself to Emerson Hospital to be met by her family.
A little drama on the return trip - Kelly a fellow Carlisle resident fainted while attempting to get off boat- so I rendered first aid; supine legs elevated - nausea, clammy and thready pulse = heat stroke. Captain called the EMTs who arrived promptly (compus but low bp), however she was able to walk off the boat- cooled with ice. Well enough to be driven by myself to Emerson Hospital to be met by her family.
Saturday Jul 17, 2010 #
Note
(rest day)
No running today- field checking GB later and maybe bike ride with Ros along the Bruce Freeman rail trail.
8 AM
Walking 27:00 [1] 2.5 km (10:48 / km)
Round the hood.
12 PM
Fieldchecking 1:35:00 [1] 3.85 km (24:41 / km)
MTB trails- loop da loop-aagh!!
Friday Jul 16, 2010 #
12 PM
Running 27:46 5.26 km (5:17 / km) +49m 5:03 / km
A rare lunchtime outing at GB- legs a bit heavy today and heat/humidity got to me a bit in last mile.
Thursday Jul 15, 2010 #
Note
slept:9.0 weight:63kg
Postscript to last evening. Training partner (Dale- a miler in his youth - who reminded me we raced a 400 same time last year and chased me down the home straight) had some useful insights and got to talking about track stars of yesteryear . Impressive knowledge of US and non US distance runners- rattling off 'household" names like milers Jim Ryun, Marty Liquori, Herb Elliot, John Landy, Seb Coe, Steve Cramm and distance guys like, Lasse Viren, Rob De Castella, Derek Clayton, Gordon Pirie and a Brit whose name I forget but was known for running off the front setting WRs but never medalled in a major championship. Reminded me of my Gordon Pirie story (5 and 3k WR and olympic medallist as a Brit who became a Kiwi); I once beat Gordon ..... in an O race :-) ( APOC 1980 Canberra Australia and my first big outing- recall 19th and something like 100 mins for 16k). Oh well enough of such reminiscence.
Stretching 10:00 [0]
legs (brain earlier with NYT xword)
7 AM
Walking 21:00 [1] 2.0 km (10:30 / km)
Morning limber up - still muggy
12 PM
Strength (spin) 30:00 [3] 9.21 mi (3:15 / mi)
Mod hill effort
Strength (strength) 30:00 [3]
Arms, legs and core 3x12
Wednesday Jul 14, 2010 #
Note
GSSG entry done- signed up for 800, 400 and 200 ( the later for fun!)
7 AM
Walking 10:00 [1] 1.0 km (10:00 / km)
slept:8.0 weight:63.2kg
Saving the legs for later- hopefully rain/TS won't cancel meet tonite. Have spikes will run is the motto :-)
Watched a youtube video last night of a young 800m star ( Kenyan David Rudisha) run 1.41.51 with a 49.1 first lap- incredible! Projected to break the 13 year old WR (1.41.11?) this year.
Watched a youtube video last night of a young 800m star ( Kenyan David Rudisha) run 1.41.51 with a 49.1 first lap- incredible! Projected to break the 13 year old WR (1.41.11?) this year.
6 PM
Running warm up/down 20:00 [1] 3.2 km (6:15 / km)
Before and after track, plus 4x60m strides
Stretching 15:00 [0]
Dynamic and static for legs
Track intervals 3:06 [4] 1.0 km (3:06 / km)
Meet canceled even though rain and TS held off in Reading. So did an 80% effort workout with another masters sprinter (400 guy); 300, 400, 300 focusing on form @38-39 s per 200.
53 (a bit faster than plan but plenty in the tank)
76 (even pace)
57 (right on the money)
200m walk between.
Happy with hitting pace target on last 2 reps. Felt like a useful workout even though could have done more.
53 (a bit faster than plan but plenty in the tank)
76 (even pace)
57 (right on the money)
200m walk between.
Happy with hitting pace target on last 2 reps. Felt like a useful workout even though could have done more.
Tuesday Jul 13, 2010 #
Walking 19:00 [2] 2.4 km (7:55 / km)
Hied this am.
Plan for threshold run today- track meet tomorrow.
Plan for threshold run today- track meet tomorrow.
Note
Trawling the web for masters track advice on speed drills etc and noted that 800 time was apparently good enough for top 10 outdoor ranking in M55. Maybe an incentive to focus on short middle distance this summer- anyhow food for thought.
12 PM
Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
Before and after threshold effort.
Running tempo (treadmill) 20:00 4.58 km (4:22 / km)
max:164
Decent effort- stopped for 30sec to tie shoe lace at 15min mark.
Monday Jul 12, 2010 #
Walking 20:00 [1] 1.5 km (13:20 / km)
Sweaty out.
Note
Reminding myself of concept of speed endurance vs. endurance speed from a physiologic perspective; not mutually exclusive but are dependent on different phases of muscle metabolism and efficiency thereof. Main point of understanding that is to focus on <=100 sprints and 300m repeats at speed for "long sprints" (400, 800) and 400s+ for middle and longer distance. Need to devise plan for this week but hope to do 400m race on Wednesday. Variety keeps things interesting at least.
Stretching 10:00 [0]
legs
12 PM
Strength (spin) 24:00 [3] 5.6 mi (4:17 / mi)
Mode effrot
Strength (strength) 30:00 [3]
Arms, legs and core 3x15.