Training Log Archive: BPIn the 7 days ending Aug 25, 2016:
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Thursday Aug 25, 2016 #
Note
Taking the family and future son-in-law for the Rocky Mountain high experience in CO (celebrating graduation and engagement). Straight up to 10000 feet so following CDC guidelines for Altitude sickness and taking acetazolamide as prophylaxis (plus super-hydration). The Mule ride up the mountain is sure to be bonding opportunity!
Walking 1:15:00 [2] 3.5 km (21:26 / km) +500m 12:30 / km
max:105
Mostly on forest road with switchbacks. No mule train on account of T storms pending.
Wednesday Aug 24, 2016 #
Stretching 7:00 [1]
Dynamic
Strength 1:00:00 [3]
Drills then arms/legs with 5x5 heavy and cool down.
Dynamic Warm-Up:
(Backwards run, Running C’s, Skipping B’s, High A’s, Lunge with Twist)x2
Program:
Barbell Bench 5x5
Standing shoulder press 5x5
Wide lat pulldown 5x5
Seated Row 5x5
FM Deadlift 5x5
Front Squat 5x5
Cool Down(x2):
Fire hydrants
Mule kicks with dorsiflexion
Childs pose
Cats and cows
Dynamic Warm-Up:
(Backwards run, Running C’s, Skipping B’s, High A’s, Lunge with Twist)x2
Program:
Barbell Bench 5x5
Standing shoulder press 5x5
Wide lat pulldown 5x5
Seated Row 5x5
FM Deadlift 5x5
Front Squat 5x5
Cool Down(x2):
Fire hydrants
Mule kicks with dorsiflexion
Childs pose
Cats and cows
Walking 22:00 [1] 2.0 km (11:00 / km)
Just for fresh air
Tuesday Aug 23, 2016 #
Note
Calorie and hydration status back to normality.
Walking 26:00 [1] 2.4 km (10:50 / km)
A tad sweaty
Massage 1:00:00 [0]
Monthly maintenance
Trail running (XC ) 27:16 [2] 4.65 km (5:52 / km) +45m 5:36 / km
A bit flat from yesterday's procedure, so easy run on soft trails
Monday Aug 22, 2016 #
Note
slept:6.0 weight:62.7kg
Nothing like an occasional fast/detox to test ones reslove- home stretch and looking forward to a proper meal tonite.
Note
(rest day)
Training tips from Jim:
800 prep: 600 TTs at race pace
400 prep: 300 at race pace, 1 min rest, 100 hard (x2)
Do these from mid Sept on.
800 prep: 600 TTs at race pace
400 prep: 300 at race pace, 1 min rest, 100 hard (x2)
Do these from mid Sept on.
Note
Two small polyps- redo in 5 years- glad I did this!
Sick of the sight of Gatorade but looking forward to real food.
Sick of the sight of Gatorade but looking forward to real food.
Sunday Aug 21, 2016 #
Note
Dedicated or just stupid?
The three Musketeers
The three Musketeers
Note
Clear liquid diet today- not sure how i'm going to get enough calories in for run and Soccer (?)
Really enjoyed some great Olympic track moments. Surprising but deserved win by Matt Centrowitz in the 1500m and another Mo Farah moment in the 5000m. Good to see Chelimo being reinstated and another great run by Lagat for the USA.
Really enjoyed some great Olympic track moments. Surprising but deserved win by Matt Centrowitz in the 1500m and another Mo Farah moment in the 5000m. Good to see Chelimo being reinstated and another great run by Lagat for the USA.
Jogging (road) 26:14 5.0 km (5:15 / km) +45m 5:01 / km
Sunny, not muggy = nice.
Not feeling too hungry- powered on gatroade.
Not feeling too hungry- powered on gatroade.
Stretching 10:00 [1]
Mostly with roller
Strength 20:00 [1]
Yard work
Soccer 1:20:00 9.0 km (8:53 / km)
Co-rec social game. No injuries. Mostly played midfield defense. A couple of on target shots. A little low on energy at the end. Yummy PEG 3350 for dinner!
Saturday Aug 20, 2016 #
Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)
Peer group pressure got me out this am; aka training with Susan and watched over by Jim. Wet outing- pelting with rain at 7am!
Felt stiff but eased into it. Raspy voice and throat, but no fever and HR OK.
Felt stiff but eased into it. Raspy voice and throat, but no fever and HR OK.
Drills warm up/down 5:00 [2] 0.5 km (10:00 / km)
Usual fare- loosening up
Stretching 4:00 [1]
Dynamic
Track intervals 2:32 [3] 0.9 km (2:49 / km)
HTFU session, pouring with rain - ran in warmups, goretex jacket and regular jogging shoes! went for 150s at least so as not to have stiff wind in to face. Cool feeling morning.
6x150s (with generous 3-4 minR) with emphasis on form and keeping pace for Susan (W55 long sprinter), aka 80%effort, which was about right for my ailing body. Actually went Ok and I felt better at end of WO! As follows:
25.3, 25.3, 25.2, 25.5, 25.4, 24.8 (avg 25.3 aka 33 ish 200's)
And done; home to coffee and hottub.
6x150s (with generous 3-4 minR) with emphasis on form and keeping pace for Susan (W55 long sprinter), aka 80%effort, which was about right for my ailing body. Actually went Ok and I felt better at end of WO! As follows:
25.3, 25.3, 25.2, 25.5, 25.4, 24.8 (avg 25.3 aka 33 ish 200's)
And done; home to coffee and hottub.
Friday Aug 19, 2016 #
Note
(sick) (rest day)
Sore throat, sinus congestion and aches this am. Explains yesterday's flat feeling.