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Training Log Archive: BP

In the 7 days ending Dec 22, 2015:

	activity	#	time	miles		km		+m
	Walking	4	2:39:30	9.57	(16:40)	15.4	(10:21)
	Strength	1	1:00:00
	Massage	1	1:00:00
	Drills	3	45:00	0.37		0.6
	Jogging	4	36:53	4.11	(8:59)	6.61	(5:35)	16
	Trail running	1	26:26	3.11	(8:30)	5.0	(5:17)	95
	Stretching	2	12:00
	Track	2	6:55	1.49	(4:38)	2.4	(2:53)
	Total	7	6:46:44	18.65		30.01		111
	[1-5]	7	5:46:44
averages - sleep:6.5

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Tuesday Dec 22, 2015 #

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

Before intervals

Drills warm up/down 15:00 [3] 0.6 km (25:00 / km)

Std routine with 2x40 and 2x60 m build ups to full speed.

Track intervals 4:48 1.6 km (3:00 / km)

Speed endurance wo at and around 800 pace. Wanted to start conservatively and whittle down, aimed for 6x200 with a generous 200m walking break between. Ended up with 8, recovery at 2-2:15, moving smoothly and freely with efforts as follows:
37.0
37.3
37.1
36.2
35.8
35.9
34.7
33.6
Avg = 35.9
A feel good type of workout!

C • 'Feel good' indeed! 2

Stretching 7:00 [1]

Dynamic leg work

Walking 14:30 [1] 2.0 km (7:15 / km)

Walking between and after workout.

Massage 1:00:00 [0]

Monthly maintenance check

Monday Dec 21, 2015 #

Jogging 8:35 [2] 1.61 km (5:20 / km) +16m 5:05 / km

Could have used a sleep in, anyhow running late for trainer session, so short wu

Strength 1:00:00 [3]

Drills, legs and shoulders

Dynamic Warm-Up:
Low A’s—High A’s— High Knee— Butts—Karaoke w/Knee Drive-- Square

Program:
Front Squat 3 x 12
Box Jumps 3 x 6
Lateral Step ups 3 x 12

Reverse lunge with iso pulse (5 sec) 3 x 12
Plank 1:30

Cuban to Shoulder Press 3 x 12
Front Raise 3 x 12

Biceps Curls 3 x 15
Tri-Push Down 3 x 15

Cool Down:
Wall Hurdle Drills
Hurdler
Cats and Cows
Childs

Stretching 5:00 [1]

Legs with roller

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.

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