Training Log Archive: BPIn the 7 days ending Oct 26, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||
Wednesday Oct 26, 2016 #
Walking 28:00 [1] 3.0 km (9:20 / km)
slept:8.0 (rest day)
Trying to make this a rest day
Stretching 10:00 [1]
With and without roller
Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)
Easy ABCs and some strides
Massage 30:00 [0]
Tight gluts and hams
Just found out that Team USA will have its own masseuse at the event - nice way to repay USATF membership. Attended team briefing, which was very helpful.
Just found out that Team USA will have its own masseuse at the event - nice way to repay USATF membership. Attended team briefing, which was very helpful.
Note
Traversing areas of Perth I never knew on way to stadium and nursing facility. On the later, as far as dementia units go, this is a pretty nice one, fairly new but more importantly the staff are pretty attentive and the residents well cared for. Mum more lucid today, but still away with the fairies. Teamed up to win a game of bingo!
Beautiful warm blue sky Perth day, with some smog from brush burn off season- Sandgropers complaining about the weather being unseasonably cool. I'll take this over impending MN weather any day, bit like San Diego with year round outdoor track training.
Have set up a FB account and posting photos there (much easier than AP), so now fully social media compliant (except for no twitter acct).
Beautiful warm blue sky Perth day, with some smog from brush burn off season- Sandgropers complaining about the weather being unseasonably cool. I'll take this over impending MN weather any day, bit like San Diego with year round outdoor track training.
Have set up a FB account and posting photos there (much easier than AP), so now fully social media compliant (except for no twitter acct).
Tuesday Oct 25, 2016 #
Walking 45:00 [1] 4.0 km (11:15 / km)
slept:7.0
Sunny Perth day, then out to visit Mum.
Woke at 1and 4 am
Woke at 1and 4 am
Jogging warm up/down (Grass) 8:30 [2] 1.6 km (5:19 / km)
Esplanade
Stretching warm up/down 15:00 [1]
Dynamic and static
Drills warm up/down (Grass) 12:00 [2] 1.0 km (12:00 / km)
ABCs then build ups and strides
Walking 32:00 [1] 2.8 km (11:26 / km)
To Elizabeth Quay for the Welcome Ceremony and Athletes March.
Monday Oct 24, 2016 #
Note
slept:6.0
Slept on and off.
PFW
Mon easy strides and drills on grass, massage
Tues easy ints and drills on comp track (Athletes ceremony)
Wed rest, lite drills and massage
Thurs race 800P (3x12heats)
Fri race? 800F (12)
PFW
Mon easy strides and drills on grass, massage
Tues easy ints and drills on comp track (Athletes ceremony)
Wed rest, lite drills and massage
Thurs race 800P (3x12heats)
Fri race? 800F (12)
Walking 25:00 [1] 2.4 km (10:25 / km)
Cool at first then warmed up quickly in the sun
Stretching 5:00 [1]
Dynamic
Not too stiff
Not too stiff
Drills warm up/down 10:00 [2] 1.2 km (8:20 / km)
ABCs then 2x100 strides and 2x50 wind sprints and done.
Massage 35:00 [0]
Light pressure fluid removal. A few knots in the shoulders, calfs and quads tight.
Note
Visited my Mum and Dad today. Mum has just transferred into a secure dementia unit - sadly she didn't recognize me and can't talk at all coherently. Anyhow we went for a walk and a cuppa. Chatted to Nursing staff and then walked Dad home. Incredibly difficult for him, as he has all his marbles but struggles emotionally with the rapid decline in his partner of over 60 years. Just sad is all I can say about the situation and impact of AD.
Sunday Oct 23, 2016 #
Walking 30:00 [1] 2.7 km (11:07 / km)
Arrived late afternoon, warm and sunny out soma walk along the Swan River
Friday Oct 21, 2016 #
Jogging warm up/down (treadmill) 9:50 [2]
Easy does it
Stretching 5:00 [1]
Dynamic
Drills 15:00 [3]
ABCs then 5x30m block starts, getting the routine down. And done.
Thursday Oct 20, 2016 #
Note
Feel like I am ready for Perth. Two more workouts before departure; strength today and tomorrow drills with block start practice (memorizing the routine ala Mr Bolt :-)
Stretching 10:00 [1]
Dynamic
Strength 1:00:00 [2]
Session with drills and plyo oriented (box jumps etc)
Dynamic Warm-Up: longer warm up
(Walking A’s, skipping A’s, running A’s, skipping B’s, running C’s, Karaoke, bounds, build up sprint)x2
Program:
Box jumps, 3 sets of 8 reps at maximum height
Med ball slams, 3 sets of 8 reps hard as possible
Prowler, 3 sets of max weight down 1 direction
Russian twist, dynamax ball at 20 pounds, 3 sets of 8 reps
Sit ups, 3 sets of 15 with Dynamax ball
Back extension: 3 sets 8 with Dynamax ball
Cool Down:
Fire hydrants
Cars and cows
Yates thoracic rotation
Dynamic Warm-Up: longer warm up
(Walking A’s, skipping A’s, running A’s, skipping B’s, running C’s, Karaoke, bounds, build up sprint)x2
Program:
Box jumps, 3 sets of 8 reps at maximum height
Med ball slams, 3 sets of 8 reps hard as possible
Prowler, 3 sets of max weight down 1 direction
Russian twist, dynamax ball at 20 pounds, 3 sets of 8 reps
Sit ups, 3 sets of 15 with Dynamax ball
Back extension: 3 sets 8 with Dynamax ball
Cool Down:
Fire hydrants
Cars and cows
Yates thoracic rotation
Note
Last strength session before Perth. Looking back the last 4 weeks has progressed according to plan and given other considerations I am as well prepared as I feel I could be; helpful to have a string of quality days to simulate back to back racing. Come what may and the vicissitudes of jet lag, going out there to enjoy the experience.
