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Training Log Archive: BP

In the 7 days ending Dec 20, 2015:

	activity	#	time	miles		km		+m
	Walking	5	3:25:00	11.81	(17:22)	19.0	(10:47)
	Jogging	3	42:33	4.6	(9:15)	7.4	(5:45)	36
	Drills	2	30:00
	Trail running	1	26:26	3.11	(8:30)	5.0	(5:17)	95
	Running	1	24:30	3.11	(7:53)	5.0	(4:54)	65
	Stretching	1	15:00
	Track	1	2:07	0.5	(4:15)	0.8	(2:39)
	Total	7	5:45:36	23.12		37.2		196
averages - sleep:6.5

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Sunday Dec 20, 2015 #

Trail running (XC trails) 26:26 5.0 km (5:17 / km) +95m 4:50 / km
slept:7.0

Cool and frosty, with very firm trails and icy patches. First real wintry run. Steady effort with JL recovery in mind.

Note

Reflecting on whether I've become a lazy runner. Certainly no interest in volume workouts these days and with travel/demanding job (which I still enjoy), no real latitude for distance training. Probably the reason I've gravitated to long sprints which demand more from quality and less from volume training. Still able to run the hills and have a decent turn of speed, but learnt not to overdo things in training. Keeping whatever mental energy if lefty for racers that count and happy not to apply it across the board these days. Time will tell whether my general and disciplined approach will work!

C • its good to focus on the ev... 2

Saturday Dec 19, 2015 #

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)
slept:6.0

Indoor track time. No real mental energy! Thanks jetlag...

Drills 15:00 [3]

Usual set with some jumps and squats to wake things up. Always enjoy this part.

Track intervals 2:07 [4] 0.8 km (2:39 / km)

Several wind sprints and build ups 40-60m, a few running the curve (80m) and a 400 hard (66.5)
No desire to do more

Friday Dec 18, 2015 #

Walking 40:00 [1] 3.6 km (11:07 / km)

Mostly airport hiking.

Note

Back home, following a speedy transatlantic flight- one benefit of elnino is a lack of jet stream headwinds (2mph for the most part!) for certain vectoring.

Thursday Dec 17, 2015 #

Jogging warm up/down (Grass) 12:23 [2] 2.2 km (5:38 / km)

Too early for body clock. Not quite daylight but needed to get out.
Waterlogged grassy parkland reminded me of XC running of my youth.

Drills (Grass) 15:00 [3]

Heavy going under foot, augmented the std routine with some new drills learnt from the Sprint coach.

Walking 50:00 [1] 4.8 km (10:25 / km)

Around the colleges

Wednesday Dec 16, 2015 #

Note

Earylish arrival on delayed JFK flight into LHR.

Walking 55:00 [1] 5.0 km (11:00 / km)

JL recovery, trundling around CBG.

Tuesday Dec 15, 2015 #

Running tempo (Trail/Road) 24:30 5.0 km (4:54 / km) +65m 4:36 / km

Up early for my Morristown Lakes and Hills circuit. Hard to get going without a warm up, but maintained a decent tempo effort. Last outing Fall time in 25:18. Before that spring 25:37.

Walking 35:00 [1] 3.2 km (10:56 / km)

Around MT green and at JFK, UK bound and another holiday party!

Monday Dec 14, 2015 #

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

Balmy Dec weather in central NJ

Jogging warm up/down (Treadmill) 20:30 [2] 3.6 km (5:42 / km) +36m 5:25 / km

Shake out run

Stretching 15:00 [1]

Dynamic and some static leg work

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