Training Log Archive: BPIn the 7 days ending Jun 13, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||
Monday Jun 13, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
A little sluggish today. Spin and arms/core today.
Next up is mile on Friday- aiming for 5:30 and will try and get to a 1500 (aim 5:09). National masters rankings have my 800m at #5 and 400m at #10 - could go to national champs but at same time as Classic O champs- conflict of interest?! Will go for O :-)
PFW
T track
Wed easy run
Thursday walk /rest
Friday track meet
Next up is mile on Friday- aiming for 5:30 and will try and get to a 1500 (aim 5:09). National masters rankings have my 800m at #5 and 400m at #10 - could go to national champs but at same time as Classic O champs- conflict of interest?! Will go for O :-)
PFW
T track
Wed easy run
Thursday walk /rest
Friday track meet
Spin warm up/down 20:00 [2] 9.8 km (2:02 / km)
On the easy side
Strength (arms and core) 30:00 [3]
A bit more variety today 3x12-15 and finish with core
Sunday Jun 12, 2011 #
Event: NEOC: AGM and Horn Pond
Stretching 15:00 [0]
With foam roller before track
Jogging warm up/down 16:00 [2] 2.4 km (6:40 / km)
With strides and dynamic drills.
Track race 2:23 0.8 km (2:59 / km)
USATF NE track champs at Regis College- nice new track. Tough conditions, cool to cold (54) rain and blustery wind diagonally down home straight and across final curve. Seeded in 12 person 800m mens heat - a fast heat- good start first 200m in 35, 400m in 70.x so spot on target pace, 3 secs off M46 just ahead. Really felt the wind on the second curve on each lap. Hung in at 600m and closed gap to 1 sec at finish; second lap in 73. Season best and masters PR @ 2:23.89 (Under AA std, AG = 86% and = 1:58 open)- so nudging the time down. Felt pretty spent at end and estimated 2 secs slower due to wind. Added the M55 outdoor title to my indoor one (and 8 secs faster than February). Starting to get feel for this distance and how hard to push.
http://www.coolrunning.com/results/11/ma/Jun12_USA...
http://www.coolrunning.com/results/11/ma/Jun12_USA...
Walking warm up/down 30:00 [2] 2.9 km (10:21 / km)
Map walk, control pick up at Horn Pond. semi jog however legs tired.
Duly elected to NEOC Board in its 40th anniversary year.
Duly elected to NEOC Board in its 40th anniversary year.
Saturday Jun 11, 2011 #
Event: NEOC: Mt. Tom
Walking 27:00 [1] 2.4 km (11:15 / km)
Got unexpectedly wet.
Stretching 15:00 [0]
Legs with roller
Friday Jun 10, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Quite pleasant out. Temps of mid 70s predicted. Plan is to head to track as I need to do a pacing TT - ala Roger Bannister 1200m at mile RP - target =4 mins (RB of course nailed it in 2:59).
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
2k before and after track plus drills and 4x50m strides. Not bad out - mid 70s and went shirtless
Track intervals (MIT) 5:05 1.6 km (3:11 / km)
1200m TT at mile pace - looking for 4:00 and got 4:07.5 (Vdot 51.5) is spot on for 5:30 pace (and sub 5:10 1500m). Legs felt a bit jaded, mostly feeling squats and hams from yesterday, but responded well enough and put out 85-90% effort: 1km in 3:30 and 400 splits were;
82
86
80
1st 200 in 40 and last in 37.x
5 min walk recovery then 4x100m at 90% effort with 100m walk as follows:
14.6
14.4
14.4
14.4
Cool down walk then jog back
82
86
80
1st 200 in 40 and last in 37.x
5 min walk recovery then 4x100m at 90% effort with 100m walk as follows:
14.6
14.4
14.4
14.4
Cool down walk then jog back
Stretching 15:00 [0]
Stick and foam roller on legs
Thursday Jun 9, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
weight:61.8kg
Moving along OK- weather says no track today and this is a good thing body wise. So spin /core today and track tomorrow.
Spin warm up/down 20:00 [2] 10.2 km (1:58 / km)
Gradual increase in load
Strength (legs and core) 40:00 [3]
3x12-15 quads/hams/gluts/hips and core
Wednesday Jun 8, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Already hot and muggy and mid 90s forecast. Still planning on track tonite, however may bail on the mile and just do the 1/4 sprint.
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
Before track, temp around 90, hot humid and energy sapping / oppressive. Felt somewhat trashed from park o last night so energy not there and wisely (just a modicum of common sense at times) opted out of mile and just signed up for 400m. Stretches and drills.
Track race 1:01 [4] 0.4 km (2:32 / km)
Drew lane 5 in 8 lane heat, mostly masters men plus open women. Started too slow but punched out a neg. split last 200 (30sec) for 61.85 getting 3rd after coming from last on the bend. Just scraped under All American Std of 62 (AG = 84% and 51.5 open age equivalent). Team coach noted way too much left in last 150 so have to go out faster and a 60 even is on the cards. Certainly did not feel the piano on my back as one should at the end of a 400 and coordination was all there!. Definitely a sprint learning curve for me but overall happy with this one. 800m next up on Sunday.
Tuesday Jun 7, 2011 #
Event: CSU Park-O #8 Mystic River
Spin warm up/down 10:00 [2] 5.0 km (2:00 / km)
Strength (core) 10:00 [2]
Stretching 10:00 [0]
limbering up for tonites park O season finale.
6 PM
Jogging 6:00 [1] 1.0 km (6:00 / km)
Perfunctory warm up- duh its 85 deg and humid- however CV and MS systems need to be coaxed into action. Plus stretching etc.
Orienteering race (Mystic Motala) 24:52 5.04 km (4:56 / km)
A very nice end to the Park O series, location wise and course format was mass start motala. Hot out and started too fast pacing alongside Giovanni and Ross - felt like 5k road pace - drew sequence ACB. Had a major conniption on second leg (B) punching wrong control after route choice error (1min) - control C5 and B5 were about 40m apart- speed kills!
24c and 4.7k SL- Ross in 21 something.
Anyhow section splits were:
A (8c, 1.2k) 1.27 actual in 5:42
C (8c, 1.7k) 1.85 in 9:25
B (8c, 1.8) 1.92 in 9:44
Fortunately series points count best 6 of 8, and had mostly 90 % runs relative to winning times. Above all fun and excellent training.
24c and 4.7k SL- Ross in 21 something.
Anyhow section splits were:
A (8c, 1.2k) 1.27 actual in 5:42
C (8c, 1.7k) 1.85 in 9:25
B (8c, 1.8) 1.92 in 9:44
Fortunately series points count best 6 of 8, and had mostly 90 % runs relative to winning times. Above all fun and excellent training.
Orienteering 1 [1] 0.0 km (16:40 / km) +1m 2:47 / km