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Training Log Archive: BP

In the 7 days ending Jul 2, 2016:

activity	#	time	miles		km		+m
Walking	5	4:43:00	16.28	(17:23)	26.2	(10:48)
Jogging	4	1:10:34	7.71	(9:10)	12.4	(5:41)	85
Massage	1	1:00:00
Stretching	4	30:00
Drills	2	15:00	0.93	(16:06)	1.5	(10:00)
Track	2	8:20	1.74	(4:47)	2.8	(2:59)
Total	7	7:46:54	26.66		42.9		85
[1-5]	7	6:46:54

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Saturday Jul 2, 2016 #

Walking 24:00 [1] 2.2 km (10:55 / km)

Very nice day

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

4 laps in lane 6 and 4x100m strides

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

Usual routine

Stretching 5:00 [1]

Mostly dynmaic

Track intervals 3:53 1.4 km (2:46 / km)

Sunshine and 70F with otherwise perfect conditions won out over JL inertia.
Warm up felt lethargic, so opted for the mentally easy 200m ints. Planned 5 with 2R and would have been happy to see 37s. Anyhow went better than expected. Finished off with a 400m break down as 150, 150, 100m with decent recovery 5R. Speed endurance session all told. Went as follows:
34.7 (R<2)
34.8
34.5
34.4
33.5 (avg = 34.4)
5R
23.0, 23.2, 14.8 (61.0)

Note

Solid session- i.e. form good and didn't feel too arduous, recovery interval was plenty- and despite how I felt going into session it went well. So you never know!
Anyhow sobering to realize that I'm going to need 2:20 pace (35 per 200) and c61sec (15.x per 100) at end October to be in the mix!

C • Always good to give it a sh... 4

200m intervals - Splits

Friday Jul 1, 2016 #

Jogging warm up/down (treadmill) 20:04 [2] 3.5 km (5:44 / km) +35m 5:28 / km

Back home again (this time 10 days before next trip).
Shake out anti-JL effort. Indoors with AC at 70F- more sweaty than Spain.

Massage 1:00:00 [0]

Timely (monthly) maintenance. A fair bit of post flight stiffness.

Stretching 6:00 [1]

With roller

Thursday Jun 30, 2016 #

Walking 30:00 [1] 2.6 km (11:32 / km)

Mostly airport hiking

Wednesday Jun 29, 2016 #

Walking 1:40:00 [1] 9.4 km (10:38 / km)

Last day in Madrid. Meeting over, more touristing; another hot 95F day.

Tuesday Jun 28, 2016 #

Jogging warm up/down (Road) 19:30 [2] 3.6 km (5:25 / km) +50m 5:04 / km

From hotel to a running track at the Business school. Hot out (94F).

Drills warm up/down 9:00 [2] 1.0 km (9:00 / km)

Usual with 4x100m strides

Stretching 4:00 [1]

Dynamic

Track 4:27 [4] 1.4 km (3:11 / km)

Play session, given heat and heavy legs from standing most of the day. Made it up on the spot. 2x400, 2x200 and 2x100 with a generous 2:30 recovery, trying to find shade. Anyhow better than nothing and went as follows:
82, 81
37, 37
15, 15
Enough given direct sun and no hat!

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

Found some shade to regain composure.

Monday Jun 27, 2016 #

Jogging 21:00 [2] 3.5 km (6:00 / km)

Two talks done, escape into the sunshine. 90F but at least dry heat. Shake out effort.

Stretching 15:00 [1]

Static and dynamic. Stiff back.

Sunday Jun 26, 2016 #

Walking 2:00:00 [1] 11.0 km (10:55 / km)

Touristing, Centro, Plaza Mayor, Palacio Real, Prado. Several hours with occasional caffeination and grazing on tapas. Warm!
Body clock pretty much ------ up.

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