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Training Log Archive: BP

In the 7 days ending Feb 21, 2017:

activity	#	time	miles		km		+m
Walking	4	1:18:00	4.72	(16:31)	7.6	(10:16)
Strength	1	1:00:05
Jogging	4	38:40	4.23	(9:09)	6.8	(5:41)
Drills	3	38:00	0.75		1.2
Trail running	1	20:30	1.99	(10:19)	3.2	(6:24)	45
Stretching	3	20:00
Track	2	3:43	0.93	(3:59)	1.5	(2:29)
Total	7	4:18:58	12.61		20.3		45

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Tuesday Feb 21, 2017 #

Jogging warm up/down (Indoor) 6:30 [1] 1.2 km (5:25 / km)

4 laps plus some strides

Drills warm up/down 5:00 [2]

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Indoor) 1:40 [4] 0.6 km (2:47 / km)

Indoor at Bethel, acting as rabbit. 2x300m TT kinda effort with complete recovery between. Racing flats.
49.5 (32.6, 16.9)
49.2 (33.5, 15.7)

C • zippy times! wabbit for wh... 4

Walking warm up/down 6:00 [1] 0.6 km (10:00 / km)

Short cool down and off to work.

Monday Feb 20, 2017 #

Jogging warm up/down (indoor) 10:40 [2] 2.0 km (5:20 / km)

Stretching 10:00 [1]

Static and dynamic

Sunday Feb 19, 2017 #

Event: MNOC Afton State Park

Walking 26:00 [1] 2.5 km (10:24 / km)

Trail running (XC trails) 20:30 [3] 3.2 km (6:24 / km) +45m 5:59 / km

Very muddy trails, so a slow slippery plod for a shake out effort.

Saturday Feb 18, 2017 #

Walking 25:00 [1] 2.3 km (10:52 / km)

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

A few laps with 4x100 strides

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals (Outdoor) 2:03 [3] 0.9 km (2:17 / km)

40F and no snow on track (would have preferred indoors however track not available). Keeping Jim S company as he tunes up for world indoor champs in March. Reentry workout at 80% effort aiming for 4x150 with 3 min R- ended up doing 5 as I felt pretty good and moving OK. Range was 24.5-25.5; opened up on the last one for 23.5 (200 equivalent = 33.9-31.5). Five and done!

Walking 5:00 [1] 0.6 km (8:20 / km)

Easy cool down

Friday Feb 17, 2017 #

Walking 16:00 [1] 1.6 km (10:00 / km)
(rest day)

Thursday Feb 16, 2017 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

With 8x100m strides

Drills 25:00 [3] 0.6 km (41:40 / km)

ABCs then block start practice using 3 point start with 8x30m sptrints

Wednesday Feb 15, 2017 #

Strength 1:00:05 [3]

Re-entry work out with ABCs, arms and legs. Pulse OK, however resp rate seems high.

Walking A’s – Walking B’s – Walking C’s – Skipping A’s – Running C’s - Karoke

Program:
Free motion flys 3x10

Leg press 3x10

TRX Reverse Flys 3x10

Mountain climbers with twist 3x10

Leg lifts 3x10

Tower twists 3x10

Lat pulldown 3x10

Glute kickbacks 3x10

Cool down:
Ankle rolls, Hip rotations, Yates thoracic rotations, Foam Roll

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