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Training Log Archive: BP

In the 7 days ending Aug 2, 2014:

	activity	#	time	miles		km		+m
	Walking	7	4:03:00	14.48	(16:47)	23.3	(10:26)
	Strength	3	1:44:00
	Running	2	1:12:32	9.13	(7:56)	14.7	(4:56)	155
	Stretching	3	34:00
	Jogging	3	31:10	3.57	(8:43)	5.75	(5:25)	27
	Drills	2	18:00	0.99	(18:06)	1.6	(11:15)
	Total	7	8:22:42	28.18		45.35		182
averages - weight:62.5kg

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Saturday Aug 2, 2014 #

Event: MN Senior Games

Walking 32:00 [1] 3.0 km (10:40 / km)

Early outing

Jogging 5:30 [2] 1.0 km (5:30 / km)

A short warm up. Warm out on the track at 80F

Drills warm up/down 10:00 [2] 0.8 km (12:30 / km)

Usual routine plus 4x50m wind sprints

Stretching 10:00 [1]

Legs with roller and hip drills

Note

Disaster = fail. First up the 100m, and really just a warm up for me. Striding well and healthy lead at 50m, sure to qualify then wham bam cramp at top of left hamstring. Immediately called it a day and hobbled off. Hamstring/glut spasm end and need help the field to be attended by 2 physics on site for the day. Crutches ice and packed up for the day.
Really pissed, made it home and now icing (RICEing) for last 5 hours. Mental state improving as I check in with my emotional state. Remind myself to live in the moment. Sooooo disappointing! Really felt my season was just starting and news it's ended I just a second. Unpredictable, and didn't change my usual warmup routine, but life in the fast lane when you push the performance envelope :( Anyhow mobile with strapping as I have to get to a work-related party!

C • What a shame! hopefully not... 12

Friday Aug 1, 2014 #

Note
(rest day)

MN Senior Games tomorrow and signed up for 4 races in 3 hours, so have a plan as follows:
Track Event Priority Goal
11:00AM – 100M
11:30AM – 1500M 3 top 4 and/or perf std (M60=5:35.1)
12:15PM – 400M 2 top 4 and/or perf std (M60=1:07.8)
1:15PM – 800M 1 top 4 and/or perf std (M60=2:40.2)
2:15PM – 200M 4 top 4 and/or perf std (M60=29.8)

Would like to get all 4, however happy with 2 for next year's NSG in St Paul, and a lot depends on the day - compettion/fatigue etc. Nice wether forecast. Plan to have fun anyhow :)

C • Good luck! 3

Walking 30:00 [1] 3.0 km (10:00 / km)

Took off early from work to enjoy a gorgeous MN summer, a little walking and recreational driving.

Thursday Jul 31, 2014 #

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

getting my steps in

Jogging warm up/down 10:40 [2] 2.0 km (5:20 / km)

Mile plus and 4x50m wind sprints

Drills 8:00 [2] 0.8 km (10:00 / km)

Usual routine

Stretching 12:00 [1]

Stretching and hip drills

Running (Track) 6:39 1.6 km (4:09 / km)

Cruise mile with alternating 100m at pace, 100m jog for 4 laps.
Kept it at light intensity tonite given track meet on Saturday.

Wednesday Jul 30, 2014 #

Walking 30:00 [1] 2.75 km (10:55 / km)

Chewing the fat walk

Jogging warm up/down (Treadmill) 15:00 [2] 2.75 km (5:27 / km) +27m 5:12 / km

Usual ramp up.

Stretching 12:00 [1]

Legs with roller and hip drills

Strength 1:00:00 [3]

Regular routine as follows:
Walking Lunges 3x
Split Squat Jumps 3x20
Ab Dolly 8-8-8

DB Bench Press 3x10
Single Arm DB Row 3x10 each
Rotational Med Ball Slams 3x20

180s 4x4 x4
SLRDL 3x10 each
Lateral Jumps 3x10 each

Assisted Pull Up 3x10
DB Push Press 3x10
Superman 3x1.5 min

Tuesday Jul 29, 2014 #

Walking 38:00 [1] 4.0 km (9:30 / km)

LT outing.
Otherwise day got away from me work wise and no chance of getting to all comers track meet :(

Monday Jul 28, 2014 #

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

Pleasant temps LT

Note

DOB 24 May 1954 Longbridge Birmingham UK

Walking 30:00 [1] 2.75 km (10:55 / km)

Evening jaunt. 11km and 13k steps today.

C • Is that yours? 8

Strength 20:00 [1]

Core, abs and hips. Lite session watching Bear Grylls.

Sunday Jul 27, 2014 #

Running long (Road/trail) 1:05:53 13.1 km (5:02 / km) +155m 4:45 / km

Medicine lake "8". Cooler temps at 65F but still humid. had to work hard into the wind around 1/2 way. Last 3 km on the trails back home. Legs tightening and tiring towards the end, but good long run to do back to back with speed session yesterday.

Walking 33:00 [1] 2.9 km (11:23 / km)
weight:62.5kg

Keeping team Berner happy.

Strength 24:00 [1]

Mowing and yard work.
Overall covered 21km with 22k steps today (includes moseying around Lake Minne)

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