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Training Log Archive: BP

In the 7 days ending Jun 12, 2016:

activity

time

miles

Walking

3:14:30

11.74

(16:34)

18.9

(10:17)

Strength

1:25:00

Stretching

36:00

Jogging

35:10

3.73

(9:25)

6.01

(5:51)

Drills

18:00

0.99

(18:06)

1.6

(11:15)

Track

7:13

1.55

(4:39)

2.5

(2:53)

Total

6:15:53

18.03

29.01

2:04

0:00

» now

Sunday Jun 12, 2016 #

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

Temps and humidity lower today

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

3laps in lane 5 ccw and 6x50 wind sprints

Stretching 18:00 [1]

Static and dynamic

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

Usual on the in field.

Track race 1:04 [5] 0.4 km (2:40 / km)

USATFMN open and masters champs at Hamlin. Better conditions than the HS champs previous 2 days. Mid 70s but with strong wind down home straight (3-5 m/s = 7-10mph and best part of a second!)
Drew lane 6 in the masters heat, decent first 200 running relaxed, just as well cos the force filed hit us coming off the final turn. Had to work hard and started to tie up in last few meters. Closing hard on the M51 heat winner though:-)
Ran 1:04.70, inside the AA std and seasons best time. Suspect it would have been a 1:03.x without the wind, anyhow pleasing run (another age group gold) and effort.

C • Times are coming down! Ver... 2

Track race 30 [4] 0.2 km (2:30 / km)

Meet was running on time and 800was right after the 400- just didn't have it in my legs to race 2 laps (wind was a factor in the race and the times were about 5 sec off expected).
So chilled for 45 mins and lined up for the 200. Lane 5- no blocks.
So-so effort as I didn't get out too well (starter was using the new beep gun), but managed a good last 80m to get second in heat. Time 30.51 and again into a significant wind, so figured a 29.x under more ideal circumstances.

Note

Conventional wisdom says you need to run a good 200 for a good time in the 400, and a good 400 time for the 800m. Still ealry in the season, and I'm pleased with where things are at, yet clearly work to do and staying injury free is a must.
Next Sunday looking to run the 800m at Lee Valley Athletic Stadium in North London (a spot of Park O in Oxford on Sat as well provided I get time off from preparing for an appearance at the High Court)

Saturday Jun 11, 2016 #

Strength 20:00 [1]

Yard work early, as hot and humid today

Walking 22:00 [1] 2.0 km (11:00 / km)

Needs must

Friday Jun 10, 2016 #

Note
(rest day)

Rien

Thursday Jun 9, 2016 #

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

Biz LT walk

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

With 4x50wind sprints

Stretching 5:00 [1]

Dynamic

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

Usual routine

Track intervals 1:00 [4] 0.4 km (2:30 / km)

Another wussy sprinters workout. 4x100 at 400 pace with 2:30R. Recovery was generous anyhow focused on form with arm drive and staying relaxed. Went as follows:
15.3, 15.1, 15.0, 14.8 (avg = 15.05)

C • Ha ha! I was real excited ... 3

Walking warm up/down 6:00 [2] 0.8 km (7:30 / km)

Wednesday Jun 8, 2016 #

Walking 42:00 [1] 4.0 km (10:30 / km)

Usual circuit then went to check out new bridge construction over I-494

Jogging warm up/down 9:30 [2] 1.0 mi (9:30 / mi)

Stretching 8:00 [1]

Legs with roller

Strength 1:05:00 [3]

Drills then arms and legs

Dynamic Warm-Up:
Walking Lunge and Twist—Lateral Walks—High Kick Walk-- Low A’s—High A’s--- B’s--- High Knee Butts--- Karaoke--

Program:
Forward and Back Figure 8 Lunge 3 x 10
Box jump 3 x 4
3 way Hamstring 3 x 15

Lateral Lunges 3 x 12
Curtsey Lunges 3 x 12

T-Push Ups 3 x 10
½ Squat Rows 3 x 12

Shoulder Press 3 x 12
½ Kneeling Lat Pulls 3 x 12

Biceps Curls 3 x 15
Tricep Kick Back 3 x 15

Cool Down:
Ankle Circles
Hip Circles
SLR
Clams
Cats and Cows

Tuesday Jun 7, 2016 #

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

Beautiful day out

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

A few laps warm up and 4x100m strides

Stretching 5:00 [1]

Mostly dynamic

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

Usual routine

Track intervals 4:39 1.5 km (3:06 / km)

A little low on energy so kept this short and sweet. Race pace (c37s per 200) intervals with 3x300 (3R) and 3x200 (2R). Finishing into the wind, hence some variation!
As follows:
56.4, 56.9, 57.1 (avg per 200 = 37.8)
35.9, 36.7, 36.5 (avg per 200 = 36.3)

Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)

And done

Monday Jun 6, 2016 #

Walking 33:00 [1] 3.2 km (10:19 / km)
(rest day)

Bit slo to go and had to dodge rain drops

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