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Training Log Archive: BP

In the 7 days ending Nov 12, 2015:

activity	#	time	miles		km		+m
Walking	7	3:03:02	24.7	(7:25)	39.75	(4:36)
Strength	2	1:45:00
Trail running	2	1:12:37	8.64	(8:24)	13.9	(5:13)	330
Stretching	6	51:30
Jogging	3	34:24	3.85	(8:56)	6.2	(5:33)	25
Drills	2	15:00	0.87	(17:15)	1.4	(10:43)
Track	1	3:27	0.75	(4:38)	1.2	(2:53)
Total	7	7:45:00	38.8		62.45		355

1:53

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Thursday Nov 12, 2015 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Rain overnight, now 40F with significant wind chill- Fall to winter coming.

Walking 2 [1] 21.0 km ( / km)
(rest day)

Taking it easy

Wednesday Nov 11, 2015 #

Event: MNOC Katherine Abbot Veteran's Day Night-O

Walking 24:00 [1] 2.5 km (9:36 / km)

Cooler but still great for Nov.

Jogging warm up/down (Treadmill) 14:35 [2] 2.5 km (5:50 / km) +25m 5:33 / km

Gradual ramp

Stretching 10:00 [1]

Legs with roller

Strength 1:00:00 [3]

Regular session starting with drills, leg strength, plyos and upper body, finishing with dynamic cool down stretching.

Dynamic Warm-Up:
High Knee Pulls- Figure 4’s- Straight Leg Kicks- High Knee – Butt Kicks- High Knee Butt Kicks- Karoke with knee drive

Program:
Walking Lunges with 3 ISO-Lunges 3 x 12
Tuck Jumps 3 x :30 sec
SL RDL on Pad 3 x 15

Ropes alternate 3 x :15 sec
Squat and Toss 3 x 10

TRX Mountain Climbers 3 x :30
Push-Ups 3 x 10

TRX Mountain Man Mikes 3 x :30
TRX Row 3 x 12
TRX Biceps Curls 3 x 12

OH Tricep Extensions 3 x 12
Lateral Raises 3 x12

Cool Down:
Cats and Cows
Childs
Lunge- Core Rotations
Hurdlers

Tuesday Nov 10, 2015 #

Walking 23:00 [1] 2.5 km (9:12 / km)

This time last year- 6" snow!

C • Snow 2

Jogging warm up/down 6:15 [2] 1.2 km (5:12 / km)

November, 60F, mild albeit with stiffish wind- down home straight. Went to the track just as sun going down. So kept the prelims short. 4x50 m wind sprints.

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

Usual fare

Stretching 5:00 [1]

Dynamic to get hips, gluts and hams loose.

Track intervals 3:27 1.2 km (2:52 / km)

Sprinters speed workout since I've decided to focus on the 400/800 long sprints for indoor season (hopefully can find an indoor track). 300, 200, 100 ladder. Target ranges 54-57 3R, 34-36 2R, 16-17 6-8R repeat. Flowed pretty well but probably closer to 90% effort (and within next fastest bracket of times), running into the wind in home straight and took about 30secs extra walking recovery. Nothing strained! Went as follows:
53.5
34.1
15.9

53.4
33.8
15.8

Walking 5:00 [1] 0.6 km (8:20 / km)

Getting dark, so short recovery semi jog.

Monday Nov 9, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km)

Mild and sunny

Jogging warm up/down (Indoor) 13:34 [2] 2.5 km (5:26 / km)

Easy day loosen up

Stretching 7:30 [1]

Dynamic exercises

Sunday Nov 8, 2015 #

Trail running 34:49 [3] 6.4 km (5:26 / km) +110m 5:01 / km

Aussie relative (nephew 25 fit) staying with us, so took him for a tour of the French Park XC trails. Managed to keep a conversational pace for the most part except on the hills.

Stretching 7:00 [1]

Legs with roller

Strength 45:00 [1]

More leaf work. Hopefully this is it (yeah like wishful thinking)

Walking 27:00 [1] 2.5 km (10:48 / km)

Another top class Fall Day and off to see Spectre

Saturday Nov 7, 2015 #

Trail running (XC) 37:48 7.5 km (5:02 / km) +220m 4:24 / km

Mile warm up then 5km tempo (around 5min/k) over rolling terrain. Cool down

Stretching 5:00 [1]

Legs with roller

Walking 23:00 [1] 2.0 km (11:30 / km)

Perfect Fall day

Friday Nov 6, 2015 #

Walking 26:00 [1] 2.7 km (9:38 / km)

Cold and blustery- explored new path alongside Cedar Isles lake

Drills 10:00 [2] 1.0 km (10:00 / km)

Dynamic warm up

Stretching 17:00 [1]

Dynamic focusing on hips and hams

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