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Training Log Archive: BP

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Walking6 4:49:00 16.71(17:17) 26.9(10:45)
  Stretching5 1:22:30
  Drills 4 42:00 1.62(26:00) 2.6(16:09)
  Jogging3 40:10 4.47(8:59) 7.2(5:35)
  Track2 4:28 0.93(4:48) 1.5(2:59)
  Total7 7:38:08 23.74 38.2

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Saturday Oct 15, 2016 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

At first light. Legs heavy, brain slow! A mile then 4x100m strides

Stretching warm up/down 6:00 [1]

Dynamic

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

ABC routine

Track intervals 3:06 intensity: (45 @3) + (1:36 @4) + (45 @5) 1.0 km (3:06 / km)

Warm 65F with strong 17mph wind gusting down home straight. Planned on a 600m and decided (wisely) not to push the first 400 especially heading into the wind, and finish last 200 faster, essentially a feel for distance effort. Solo run until 300m then company but unfortunately no wind break. Given conditions a decent, but not all out effort, with splits as follows:
40, 41, 37 (1:58.1)
Cruise mode for first 400 so felt like there was plenty in the tank.
Then complete walking recovery c12min and finished off with 2 x200 at 90% effort with short 1:30 recovery:
34.6
33.8
Both into the wind, and felt more fluid at end of session. Form comment- good strode and cadence, right arm not driving back far enough at the end of the 600. Focused on fixing that in the 200s.
And done.

Walking warm up/down 8:00 [1] 0.8 km (10:00 / km)

Easy cool down laps

Note

Finished the session without injury and feeling more engergetic than at start. Also good to get faster through session.

Friday Oct 14, 2016 #

Drills warm up/down 8:00 [2] 0.5 km (16:00 / km)
(rest day)

ABC and 5x30 sprint build ups

Stretching 16:00 [1]

Dynamic and rollers

Thursday Oct 13, 2016 #

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

Walking off JL. Hopefully track toinite

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Feeling jaded but sunny out so that helped. 4x50m wind sprints.

Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)

ABCs

Stretching 20:00 [1]

Dynamic and static, getting out the kinks. Tight hips especially.

Track 1:22 intensity: (30 @3) + (52 @4) 0.5 km (2:44 / km)

Sprinters work out. Gave it a go despite jet lag. Sunny, windy and mid 50F. Work out was 400m break down as 200/200 with 1:30R. Moving OK @90% effort as follows:
32.4
33.0 (65.4)
Then a 100 for good measure 16.4
And done!
Have one more 600 TT and 1 more 300/100, 200/200 to go before heading down under. Tempted to wear spikes and go all out on these to see what's possible.

Wednesday Oct 12, 2016 #

Walking 55:00 [1] 4.5 km (12:13 / km)
(rest day)

Airport hiking mostly. Home again.

Note

Small world experience. Chatting to my driver back to LHR yesterday, a former police officer, turns out she lives in Muswell Hill in North London, a mere stone's throw from where I lived in the late 80's early 90's. Also turns out, "for you dedicated followers of fashion", it was the tribal home of the Kinks, a band that defined the "British sound" of the 60's and who were banned from the States- because they were too rowdy!

Tuesday Oct 11, 2016 #

Jogging warm up/down 21:10 [2] 4.0 km (5:18 / km)

Two before and 2 after.

Stretching 13:30 [1]

Dynamic. Hams tight.

Drills 22:00 [3] 1.2 km (18:20 / km)

Cold 4C morn with mist, almost surreal as dawn came.
Usual ABC then handful of short build ups 40-50m then 8 or so longer sprint bursts 10-15 sec aka sprint fartlek. Went with the flow.

Walking 1:10:00 [1] 6.2 km (11:17 / km)

Around town,then punting on the river.

Monday Oct 10, 2016 #

Walking (Treadmill) 18:00 intensity: (7:00 @1) + (11:00 @2) 2.4 km (7:30 / km)

Power walk before breakfast

Stretching 17:00 [1]

Static and dynamic

Walking 21:00 [1] 2.0 km (10:30 / km)

Blustery day

Stretching 10:00 [1]

With roller

Note

Evening in an English pub, over a beer and with a culturally diverse group discussing pondi-lateral politics. Yes I'm still American!

Sunday Oct 9, 2016 #

Walking 1:35:00 intensity: (1:00:00 @1) + (35:00 @2) 9.0 km (10:33 / km)

Granchester Meadows to the Orchard Tea rooms. Sunny warm day (nice by English stds)

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