Training Log Archive: BPIn the 7 days ending Dec 12, 2015:
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Saturday Dec 12, 2015 #
Jogging warm up/down (Indoor) 6:15 [2] 1.2 km (5:12 / km)
Proper i.e. 200m indoor track at Bethel
Drills warm up/down 45:00 [2]
Pre interval drills buildups and plyos with hurdle exercises
Track intervals 3:54 1.2 km (3:15 / km)
Good masters Turn out today 4 of us and the 3 speedsters.
Plan was 600 m at 80% followed by 3x200m slightly faster while preserving Recovery at 3 mins and target 34-36
600 was Conservative 45, 45, 40 for 2:10 then 8R
200s in 34.6, 34.8, 35.0 (3R)
Great session to start feeling race pace
Plan was 600 m at 80% followed by 3x200m slightly faster while preserving Recovery at 3 mins and target 34-36
600 was Conservative 45, 45, 40 for 2:10 then 8R
200s in 34.6, 34.8, 35.0 (3R)
Great session to start feeling race pace
Walking warm up/down 4:00 [1] 0.8 km (5:00 / km)
Quick cool down and home to pack - off to NYC
Friday Dec 11, 2015 #
Note
Back in the office for one day, then back to NYC/NJ and on to UK next week (Xmas dinner at Trinity). Where does the time go?
Jogging 21:11
Indoor track (1/10 mile)=25 laps just letting it flow
Stretching 15:00 [1]
Dynamic and static with roller
Thursday Dec 10, 2015 #
Walking 40:00 [1] 3.75 km (10:40 / km)
(rest day)
NYC east side then home
Wednesday Dec 9, 2015 #
Note
Twelve month post PC follow up. Disease free PSA = BLQ and surgeon happy- as am ! :-)
Note
Some new Fast Friends (very fast as in 10.1 for 100m, 45-46 for the 400m)
For comparison their target 300m times were 37-39. Happy to finish in the same straight!
For comparison their target 300m times were 37-39. Happy to finish in the same straight!
Jogging warm up/down (Treadmill) 14:30 [2] 2.5 km (5:48 / km) +25m 5:31 / km
Before wo
Stretching 12:00 [1]
legs with roller
Strength 1:00:00 [3]
Drills and fast feet ladderwork to start, legs then arms/shoulders and cool down to finish
Dynamic Warm-Up:
Low A’s—High A’s— High Knee Butts—Chicken Wings--- Backwards—Karaoke w/Knee Drive
Ladder:
Single run through—Lateral each—Run double—Single Bunnies
Program:
Squat w/OH MB toss 3 x 12
MB Slams 3 x 10
RNT R Lunges with 5 sec iso hold to finish 3 x 10
T- Push-Ups (weighted) 3 x 10
Plate Pushes (Fast) 3 x 10
Mountain Man Mikes 3 x 10
Dips 3 x 15
Pull-Ups 3 x 15
Paylov Press 4 x 10
Hand Shakes 3 x 12
Cool Down:
Ankle Circles
Hip Circles
Straight Leg Raises
Clams
Dynamic Warm-Up:
Low A’s—High A’s— High Knee Butts—Chicken Wings--- Backwards—Karaoke w/Knee Drive
Ladder:
Single run through—Lateral each—Run double—Single Bunnies
Program:
Squat w/OH MB toss 3 x 12
MB Slams 3 x 10
RNT R Lunges with 5 sec iso hold to finish 3 x 10
T- Push-Ups (weighted) 3 x 10
Plate Pushes (Fast) 3 x 10
Mountain Man Mikes 3 x 10
Dips 3 x 15
Pull-Ups 3 x 15
Paylov Press 4 x 10
Hand Shakes 3 x 12
Cool Down:
Ankle Circles
Hip Circles
Straight Leg Raises
Clams
Note
And off to NYC to celebrate recent licensing deal now cleared through HSR.
Tuesday Dec 8, 2015 #
Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)
Before track wo
Drills warm up/down 40:00 [2]
Dynamic warm up drills with some plyos to warm up and some high knees, Walking As to finish. Plus 2x plank routine 30sec each: front push up, front on elbows, each side on elbows, each side on straight arm with rotations, back on straight arms, back on bent arms.
Track intervals 2:32 [4] 1.0 km (2:32 / km)
Under coach Anton's watchful eye!
30, 40m accels, then 4x60 wind sprints.
300m at 90% in 47.5 (15.5,16,16) 10R
3x80 wind sprints 7R
150m at 90% in 22.3
Cool down
Ran controlled with good level of speed and even effort which I maintained through the entire rep. NB standing starts in Kinvara racing flats.
30, 40m accels, then 4x60 wind sprints.
300m at 90% in 47.5 (15.5,16,16) 10R
3x80 wind sprints 7R
150m at 90% in 22.3
Cool down
Ran controlled with good level of speed and even effort which I maintained through the entire rep. NB standing starts in Kinvara racing flats.
Monday Dec 7, 2015 #
Walking 1:45:00 [1] 9.6 km (10:56 / km)
More HPW.
Sunday Dec 6, 2015 #
Walking (USO) 1:30:00 [1] 9.6 km (9:22 / km)
Battled Mummy's and went home with ET