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Training Log Archive: BP

In the 7 days ending Apr 16, 2016:

	activity	#	time	miles		km		+m
	Walking	6	2:53:00	10.5	(16:28)	16.9	(10:14)
	Strength	2	1:30:00
	Jogging	5	52:25	5.84	(8:58)	9.4	(5:35)	20
	Stretching	5	36:00
	Drills	4	32:00	1.55	(20:36)	2.5	(12:48)
	Trail running	1	21:36	2.49	(8:41)	4.0	(5:24)	45
	Track	3	14:07	2.8	(5:03)	4.5	(3:08)
	Total	7	6:59:08	23.18		37.3		65
averages - weight:64.5kg

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Saturday Apr 16, 2016 #

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

Mile plus 4x50m strides

Stretching 7:00 [1]

Dynamic

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

Getting loose with usual routine

Track intervals (Outdoor) 4:37 1.5 km (3:05 / km)

Got a text late last night to say we're training at Spring Lake HS at 7am. Too good an opp to pass up having company with fellow 800 guys Rick P and Jim S. Conditions were good at 61F with noticeable wind down home straight- HTFU opportunity.
Stuck to plan of doing a speed endurance session down ladder. Jims calf playing up so he took splits and provided motivational encouragement and Rick who had started earlier ran the last 200 of the 6 and 4 with me. Must've made a difference cos the session went better than expected. Form was good too- no strain, no falling apart in the home straight- but solid effort all told as follow:
600 1:57.1 (39.5, 40.5, 37.x) 5R walk
400 73.7 (37.x, 35.x) 6R
300 53.3 (18.x, 34.x) 7R
200 33.3 (to quote Jim, "smokin'")
Exceeded expectations and because intensity was high, allowed more recovery between the reps.

C • ecellent - i'd say smokin' ... 2

Walking warm up/down 9:00 [1] 1.0 km (9:00 / km)

Legs heavy so just walk to cool down
Done and off for coffee!

Walking 24:00 [1] 2.1 km (11:26 / km)

Dragging - or rather being dragged by the wee beasties

Friday Apr 15, 2016 #

Note
weight:64.5kg (rest day)

Time to start the spring anti-g campaign with circa 3 -5# at stake.

C • Are we still on for tomorro... 6

Walking 32:00 [1] 3.0 km (10:40 / km)

To TC running for a new pair of HOKA's
Glorious 65F day out!

Thursday Apr 14, 2016 #

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

Long day at work and given fatigue / heavy legs would have bailed on the speed work session. Peer group pressure and warm sunny 76F outside prevailed. A few laps counter cw in lane 5 (so a bit more distance) plus 4x100m strides.

Stretching 7:00 [1]

Dynamic. Generally tight hips.

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

Usual routine but no real bounce

Track intervals (Outdoor) 5:21 [3] 1.6 km (3:21 / km)

So fess up time! I wasn't bouncy after the warm up so I knew the 1200s even at T pace would be draining, especially given the strong wind down the home straight. However getting out there to do something seemed wise. In the end I settled for a Magic Mile of 16x100m with 100 jog recovery for the mental break and not having to hammer into the wind.
Given my 400/800 race focus for this coming season, this was twixt and tween a real speed and the intended V02max workout- rather focus the hard effort on the upcoming speed down ladder. Anyhow went with the flow effort wise and notched down from 21 to 19 per 100m as the legs loosened up.
I guess the moral is be flexible!

C • Know exactly how you feel -... 10

Wednesday Apr 13, 2016 #

Note

Looks like I have finally mastered HTML hyperlinking!
See cross-referenced training below!

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

70F sunny - wow!

Jogging warm up/down (Treadmill) 11:25 [2] 2.0 km (5:43 / km) +20m 5:26 / km

Ramp up

Stretching 5:00 [1]

With roller

Strength 1:00:00 [3]

Dynamic warm up with drills, then legs followed by arms and cool down core.
And the detail:

Dynamic Warm-Up:
Lunge and twist—High A’s—B’s—High Knees—Karaoke—High knee butts

Program:
OH Kettle Reverse Lunge 3 x 12
Lateral Step Ups 3 x 10 ea
3-way Hamstring touches 3 x 15

Reverse Lunge OH Slam 3 x 12 ea
Mountain Climbers 3 x 20 sec
SL Squats 3 x 12 ea

Seated Row 3 x 12
BW Dips 3 x 12

In-In-Out-Out Push up—3 x 12
Curls 3 x 15

Cool Down:
Ankle Circles
Kneeling Rotations
Hydrants
Hurdlers
Cats and Cows
Childs

Tuesday Apr 12, 2016 #

Jogging warm up/down (Indoor) 11:00 [2] 2.0 km (5:30 / km)

Early session

Stretching 10:00 [1]

Dynamic

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

Usual routine

Track warm up/down (Indoor) 30 [3] 0.2 km (2:30 / km)

4x50m wind sprints

Track (Indoor) 3:39 [3] 1.2 km (3:02 / km)

Not a fan of early Quality wo's- but work needs must! Outdoor temp 25F, so indoors...
Skipped the calibration 200, for fear of injury risk and because I have a recent benchmark effort.
Into the main Q1 program then of 6x200 as 150m cruise/50m sprint efforts with 3 min walk recovery. Target was c36sec.
First track wo in a few weeks so felt a bit rusty, but otherwise went fine.
Worked down from a 30/8 to 28/7 split for the 150/50m, with total 200m (rounded to nearest 1/10th) as follows:
38.8 (too cruisey :-)
38.0
36.0 (in the zone)
36.4
35.6
34.5
Avg = 36.5
And done!

C • good job! 2

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

Walk/easy jog cool down

Walking 26:00 [1] 2.5 km (10:24 / km)

Smelling the roses at LT

Note

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