Training Log Archive: BPIn the 7 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Fog burned off to reveal another beautiful Fall day;70F
4 weeks yesterday until first race. Do I feel ready? No, but what the heck I am going to Perth for 2 main reasons, a) my Mum and b) trip down athletic memory lane.
4 weeks yesterday until first race. Do I feel ready? No, but what the heck I am going to Perth for 2 main reasons, a) my Mum and b) trip down athletic memory lane.
Thursday Sep 29, 2016 #
Walking 28:00 [1] 2.5 km (11:12 / km)
Gorgeous Fall day
Note
I voted!
Drills warm up/down 11:00 [1] 1.0 km (11:00 / km)
Usual routine plus 5x30m build ups indoors
Running (Treadmill) 13:30 2.5 km (5:24 / km)
Steady jog pace plus 8x100m at 19/20sec with 100m recovery as a post cold workout. Body and knee seem fine, so heading for a TT this Saturday.
Stretching 20:00 [1]
Dynamic (5), static (10), and vibra (5) roller
Wednesday Sep 28, 2016 #
Strength 1:00:00 [3]
Back into action. Drills, arms and legs.
Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, Karaoke, bounds)x3
Program (decreasing rep # with increasing #):
Single arm tower rows (10, 8, 6, 4, 2)x3
Twist and press on tower (10, 8, 6, 4, 2)x3
Front to back kettlebell lunges (10, 8, 6, 4, 2)x3
Free motion squats (10, 8, 6, 4, 2)x3
Cool Down:
Cats and cows
Childs pose
Superman
Dynamic Warm-Up:
(Walking A’s, skipping A’s, skipping B’s, Karaoke, bounds)x3
Program (decreasing rep # with increasing #):
Single arm tower rows (10, 8, 6, 4, 2)x3
Twist and press on tower (10, 8, 6, 4, 2)x3
Front to back kettlebell lunges (10, 8, 6, 4, 2)x3
Free motion squats (10, 8, 6, 4, 2)x3
Cool Down:
Cats and cows
Childs pose
Superman
Stretching 7:00 [1]
Dynamic and vibra roller
Note
No fever, mild head cold symptoms so proceeded with Flu shot.
Tuesday Sep 27, 2016 #
Note
Took another day off for good measure
Monday Sep 26, 2016 #
Note
(sick)
Head cold, sore throat and sinus congestion.
Sunday Sep 25, 2016 #
Walking 25:00 [1] 2.2 km (11:22 / km)
easy out with the team
Trail running (XC) 30:10 5.3 km (5:42 / km) +50m 5:26 / km
Very wet, muggy waterlogged trails. Mellow outing.
Stretching 10:00 [1]
Dynamic with regular and vibra roller
Note
Another gig in the bag. Aussie-themed Bush Dance comes to MN
Saturday Sep 24, 2016 #
Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km)
Mile plus 100m stirdes
Stretching warm up/down 5:00 [1]
Dynmaic
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
Usual- felt reasonably peppy
Track intervals 3:05 1.0 km (3:05 / km)
Vague plan for 200's and settled on 5 at 80%, expecting 39-40s, with 2 min recovery. Had company on alternate ones. Went better than expected and consequently a mental boost. Felt like I could have done more, however under training is better than over training at this stage. Knee was fine.
37.3
37.8
37.4
37.4
35.5
Finished up with a couple of block starts.
37.3
37.8
37.4
37.4
35.5
Finished up with a couple of block starts.
Strength 20:00 [1]
Yard work