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Training Log Archive: BP

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Walking4 1:47:00 5.97(17:56) 9.6(11:09)
  Strength1 1:00:00
  Stretching4 42:00
  Trail running1 30:10 3.29(9:10) 5.3(5:42) 50
  Drills 2 17:00 0.62 1.0
  Running1 13:30 1.55(8:41) 2.5(5:24)
  Jogging1 10:00 1.12(8:56) 1.8(5:33)
  Track1 3:43 0.75(4:59) 1.2(3:06)
  Total5 4:43:23 13.3 21.4 50

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SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

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

Mile followed by 2x100m strides

Stretching 5:00 [1]

Dynamic

Drills warm up/down 6:00 [2]

Usual routine

Track intervals 3:43 intensity: (1:00 @3) + (2:00 @4) + (43 @5) 1.2 km (3:06 / km)

7am, cool 55F and misty. Moment of truth, had to do this TT even if mentally I wasn't quite there.
600m, running first 300 alone and then company to,bring it home. Went out very conservatively and came home stronger as follows:
600m (80/90%)
1:03 (41, 22)-300m (steady but not pushing)
57 (39,18) (last 200 in 36)-300m (kept pace with Jim)
1:59.9 - not bad but not great but at least I finished faster and felt OK.
9R recovery
300m 85%
54.3 (36, 18). Was aiming for 56-57 and this one just flowed- didn't feel hard! 7R
150m (aim was sub 25 =32- 33sec 200) @90%
24.8 felt smooth
6R
150m
24.3 again felt smooth
So despite the mental block and running somewhat conservatively at the beginning (maybe not a bad thing to do post cold), got faster as the session went on and didn't feel spent.

Walking 27:00 [1] 2.4 km (11:15 / km)

Puppy time

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.

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 intensity: (6:00 @2) + (6:00 @3) + (1:30 @4) 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


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 intensity: (25:00 @2) + (5:10 @3) 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

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