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Training Log Archive: BP

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Walking3 1:04:00 4.13(15:29) 6.65(9:37)
  Massage1 1:00:00
  Strength1 1:00:00
  Jogging3 56:40 5.93(9:33) 9.55(5:56) 145
  Stretching5 45:00
  Running1 21:00 2.49(8:27) 4.0(5:15)
  Drills 2 11:00 0.62(17:42) 1.0(11:00)
  Track1 1:37 0.37(4:20) 0.6(2:42)
  Total6 5:19:17 13.55 21.8 145
  [1-5]6 4:19:17

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

Several laps then 4x50m wind sprints and 2x100 block starts

Drills 6:00 [2] 0.5 km (12:00 / km)

ABC's

Stretching warm up/down 8:00 [1]

Dynamic for the most part

Track race (U of M) 1:06 intensity: (50 @4) + (16 @5) 0.4 km (2:45 / km)

USATF MN indoor champs. Drew lane 4 with Jim S on my inside. He started fast as usual and had a few strides up on me at the break. Closed down around the final turn but had to push it to the line to grab the heat and M60 win by 0.12 in 66.68 (splits 33 and 33.x!). Felt OK but did make it hard on myself but happy to break 67 given lack of sprint training recently.
C • congrats you are an amazing... 1

Track race (U of M) 31 [4] 0.2 km (2:35 / km)

30 min rest then the 2. Drew lane 4 again with Jim also in lane 3. Felt a spasm in my left buttock coming out of the blocks so went into cruise mode for 31.57 and third in M60.
Anyhow so ends the 2017 indoor season and now to focus on some base endurance building.

Saturday Mar 11, 2017 #

Note
(rest day)

Fair bit of walking which I won't log. Gig practice day.

Friday Mar 10, 2017 #

Jogging (Treadmill) 31:30 intensity: (5:00 @2) + (16:30 @3) + (10:00 @4) 5.2 km (6:03 / km) +145m 5:19 / km

1km warm up then T effort uphill running at 2, 4, 6 for 5min blocks, then 5,4,3,2,1 for 1 min and 1 km cooldown. Kept HR in 140-150 range

Stretching 10:00 [1]

Static with roller

Walking 20:00 [1] 2.0 km (10:00 / km)

Frigid outdoors- winter's back!

Massage 1:00:00 [0]

Monthly maintenance. No issues!

Thursday Mar 9, 2017 #

Walking 20:00 [1] 2.25 km (8:53 / km)

Quick outing to get special dog food.

Note

For anyone in the TC area who may be interested, first beer is on me! Next "professional gig"

CC FLyer

Wednesday Mar 8, 2017 #

Strength 1:00:00 [3]

Warm up drills then a solid 4x10 routine for arms / shoulders, legs and core with increasing weight with each set.

Stretching 7:00 [1]

Static and dynamic

Tuesday Mar 7, 2017 #

Drills warm up/down (Indoor) 5:00 [2] 0.5 km (10:00 / km)

ABCs

Stretching 10:00 [1]

Static and dynamic, bit before and a bit after wo

Running intervals (Treadmill) 21:00 intensity: (5:00 @2) + (13:00 @3) + (3:00 @4) 4.0 km (5:15 / km)

1 km warm up, then 4x100 strides with 100m recovery and 4x200 (36-38s per 200) with 1:30 walk / jog recovery, short cool down.

Walking 24:00 [1] 2.4 km (10:00 / km)

Very windy

Monday Mar 6, 2017 #

Jogging warm up/down (Indoor) 15:30 [2] 2.75 km (5:38 / km)

Stretching 10:00 [1]

Static and dynamic

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