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Training Log Archive: BP

In the 7 days ending Jan 28, 2016:

activity	#	time	miles		km		+m
Walking	5	3:32:00	13.55	(15:39)	21.8	(9:43)	90
Jogging	5	1:52:51	12.55	(8:59)	20.2	(5:35)	159
Strength	1	1:00:00
Stretching	4	36:00
Drills	1	12:00	0.37	(32:11)	0.6	(20:00)
Track	1	3:31	0.75	(4:43)	1.2	(2:56)
Total	6	7:16:22	27.22		43.8		249

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Thursday Jan 28, 2016 #

Walking 21:00 [1] 2.0 km (10:30 / km)

With 41F yesterday and 25F today = treacherously icy and slippery. So cut the ramble short as I didn't have traction control devices with me.

C • I hope you haven't had to r... 3

Jogging intervals (Treadmill) 30:00 5.4 km (5:33 / km) +54m 5:17 / km

Warm up mile with strides (4x100) then 2 sets of 400, 300, 200, 100 m with walk/jog recovery (equal to work interval) and 2min R between sets: 1:45, 1:15, 50, 25. Half mile cool down at end.
Short and sweet as off to Target Field for the Diamond Awards.

Stretching 5:00 [1]

Legs with roller

Wednesday Jan 27, 2016 #

Note

Feb 20th 3:59pm running against the W40+ relay teams :-)
http://www.nyrrmillrosegames.org/meet-schedule/
Almost prime time! (NBCSN 4-8pm)
http://www.usatf.org/calendars/TVSchedule.aspx

C • Darn - looks like i'll miss... 19

Walking 32:00 [1] 3.2 km (10:00 / km)

Called in at TC running and acquired some sprint spikes - Nike Zoom Maxcat to complement my Zoom D's

Note

The debate continues...
http://www.bbc.com/news/magazine-35399598

C • Each have their uses, (espe... 2

Jogging warm up/down (Treadmill) 15:20 [2] 2.5 km (6:08 / km) +25m 5:50 / km

No ramp, just slow and steady

Stretching 7:00 [1]

Legs with roller

Strength 1:00:00 [3]

Drills then legs, shoulders and core as follows:

Dynamic Warm-Up:
High Knee Tucks— Low As—High As-- High Knee Butt Kicks —Karaoke-- Backwards

Program:
Walking Lunges w/DBs 3 x 12
Tuck Jumps 3 x 6
3- way RDLs 3 x 15

Narrow Squat to Wide Squat 3 x 12
Plank Jacks 3 x 20
Glute Bridges 3 x 15 ea

SA Goal post to Shoulder Press 3 x 12
Lateral to Front to Lateral Raise 3 x 15

Push-Ups 3 x 10
Renegade Rows 3 x 12

Cool Down:
Clams
Hydrants
Cats and Cows
Childs

Tuesday Jan 26, 2016 #

Note

Millrose Games and the Armory- here I come!
Committed to being a part of an old boys M60+ 4x400m team - kinda warm up act for the Wannamaker mile ;-)
Assuming I make it there- one more thing to come off the bucket list.
Now gotta get my 400 mojo on!
And buy a new singlet so I look good on camera (sheesh)

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

Slippery conditions

Jogging warm up/down (Indoor) 10:00 [2] 1.8 km (5:33 / km)

Bethel U track. WU including 4x50 build ups.

Drills warm up/down 12:00 [2] 0.6 km (20:00 / km)

Std routine plus dynamic stretching

Track intervals (Indoor) 3:31 [4] 1.2 km (2:56 / km)

Evening session with good friend Jim S. Plan was 6x200 with 200m walk R. (2:55-3:00). Ran on outside of lane 1 on Jims shoulder- good tactical training maybe for tight race situations. Anyhow went as follows:
36.4
35.0
34.6
35.8
35.9
33.8
Avg= 35.2
Could have done more but left it at that. R was generous.

Walking warm up/down 7:00 [2] 0.8 km (8:45 / km)

A few laps ease down.

Monday Jan 25, 2016 #

Walking 22:00 [1] 2.4 km (9:10 / km)

LT and trying to snow.

Jogging warm up/down (Indoor track) 13:00 2.5 km (5:12 / km)

Ramping up

Stretching 12:00 [1]

Dynamic legs and hips

Sunday Jan 24, 2016 #

Jogging (Treadmill) 44:31 8.0 km (5:34 / km) +80m 5:18 / km

Warm up k, then 1,2,3,3,2,1,1,2,3,3,2,1 fartlek around 8mph with 1 min jog recovery at 6mph between and a bit of cool down at end. Longest run for a while.

C • Will that help on the 800 h... 3

Stretching 12:00 [1]

Legs with and without roller, hips.

Saturday Jan 23, 2016 #

Note
(rest day)

Slothful day, slept in, no pep so called it a rest day.

Friday Jan 22, 2016 #

Walking 1:15:00 [1] 8.0 km (9:23 / km) +90m 8:53 / km

A bit around Basel before breakfast, then up the hill to the station, to ZRH and hopefully home through JFK today. Snow storm pending apparently!
Anyhow it's been a walking rather than running week, and JL hasn't been too bad. Looking fwd to some indoor track work when I get home.

Walking 32:00 [1] 2.9 km (11:02 / km)

Airport hiking JFK. No sign of snow storm!

Note

Finally home after 22 hours on the go kinda

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