Training Log Archive: BPIn the 7 days ending Jan 28, 2017:
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Saturday Jan 28, 2017 #
Jogging warm up/down (Indoor) 12:00 [2] 2.0 km (6:00 / km)
A few laps then 4x50m strides, 2x50 and2x100 acceleration wind sprints
Drills warm up/down 8:00 [2] 1.0 km (8:00 / km)
ABcs
Stretching 15:00 [1]
Dynamic and static
Track race 1:38 [4] 0.6 km (2:43 / km)
SJU meet as invited guest by friend, training buddy and SJU alum Jim Schoffman. Nice track, great group of college age runners. Ran a 400 with Jim, Shawn Ragan and one other. Drew lane 4, slops start- didn't pop out of the blocks and had a few paces defecit on Jim at the bell. Did my usual come home strong act as Jim faded. Another 67sec (67.57) effort- stuck in a rut and leaving too much out there especially on first lap. Aaagh!
Twenty minute recovery then into the 200 with Jim and Shawn again on my outside and me lane 3. Better start and we decided we would run it at target 400 effort. Surprisingly I caught Jim around the last turn, he kicked, which spurred me on to finish a stride ahead in 30.52. Felt comfortable and not maxed out, so speed is there, but race tactics need improvement (both times within hundredths of 2 weeks ago!)
Anyhow fun meet.
Twenty minute recovery then into the 200 with Jim and Shawn again on my outside and me lane 3. Better start and we decided we would run it at target 400 effort. Surprisingly I caught Jim around the last turn, he kicked, which spurred me on to finish a stride ahead in 30.52. Felt comfortable and not maxed out, so speed is there, but race tactics need improvement (both times within hundredths of 2 weeks ago!)
Anyhow fun meet.
Note
Afterwards with Spouses we toured the College Pottery studio, and had the best green tea ever. Story behind this experience.
Friday Jan 27, 2017 #
Massage 1:00:00 [0]
(rest day)
General maintenance
Thursday Jan 26, 2017 #
Strength 1:00:00 [3]
slept:9.0
Post trip (slept OK and JL manageable)
Solid session with drills, legs, arms and core 3x10s:
Dynamic Warm-Up:
Walking A March – Scoop the ground – Straight leg raises Skipping A’s –– Skipping B’s – Running C’s – Running A’s
Program:
Leg press 3x10
Squat jumps 3x10
Incline chest press 3x10
Push ups 3x10
Narrow grip bench press 3x10
Skullcrushers 3x10
Single arm dumbbell row 3x10
Narrow lat pulldown 3x10
Incline crunches 3x15
Cool Down:
Yates thoracic rotation, piriformis stretch
Solid session with drills, legs, arms and core 3x10s:
Dynamic Warm-Up:
Walking A March – Scoop the ground – Straight leg raises Skipping A’s –– Skipping B’s – Running C’s – Running A’s
Program:
Leg press 3x10
Squat jumps 3x10
Incline chest press 3x10
Push ups 3x10
Narrow grip bench press 3x10
Skullcrushers 3x10
Single arm dumbbell row 3x10
Narrow lat pulldown 3x10
Incline crunches 3x15
Cool Down:
Yates thoracic rotation, piriformis stretch
Stretching warm up/down 7:00 [1]
Dynamic
Wednesday Jan 25, 2017 #
Walking 21:00 [1] 2.25 km (9:20 / km)
Fog on the Cam. Surreal with rowing crews appearing unannounced from the miasma.
Homeward bound today.
Homeward bound today.
Tuesday Jan 24, 2017 #
Walking warm up/down 25:12 [1] 3.0 km (8:24 / km)
ahr:116
Daybreak, right on freezing point and a power walk before brekkie.
Jogging intervals (Treadmill) 27:00 4.5 km (6:00 / km)
Gentle warm up, some strides then a set of 200 repeats (lost count somewhere around 6 or so)Treadmill at 20 kph (aka 3 min per k = 36s per 200) with 200m walk recovery. Treadmill took about 50m to get up to speed so these were more like 150m reps.
Stretching 10:00 [1]
Dynamic and with roller
Monday Jan 23, 2017 #
Jogging warm up/down (Treadmill) 20:00 [2] 3.5 km (5:43 / km) +60m 5:16 / km
Early morning shake out
Stretching 10:00 [1]
Mix of static and dynamic
Walking 50:00 [1] 4.8 km (10:25 / km)
Business and pleasure
Note
Ended up covering some 14km on foot today.
Sunday Jan 22, 2017 #
Note
One of those early morning ie 6am arrivals into Schipol. Just passing through.
Walking 1:12:00 [1] 6.6 km (10:55 / km)
Baseler Altstadt on a Sunday afternoon. About -4C but sunny. Lots of folks out strolling.