Training Log Archive: BPIn the 7 days ending May 6, 2017:
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Saturday May 6, 2017 #
Walking 20:00 [1] 1.8 km (11:07 / km)
Getting moving
Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)
Mile with 4x100m strides
Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)
ABCs
Stretching 5:00 [1]
Dynamic
Track 3:11 [3] 1.0 km (3:11 / km)
Beautiful sunny day at 45F. Another re-entry type effort as the first have run on any sort of track in months. Plan was 4-5 x200m at cruise pace (80% effort) with 2 min diagonal walk recovery. Focused on running smooth and hit the first 4 in 39 +/- 0.2. Did one more and upped the effort coming off the turn for 35.3.
Could have done more, however wise to leave it at that. Good confidence booster.
Could have done more, however wise to leave it at that. Good confidence booster.
Walking warm up/down 7:30 [1] 1.0 km (7:30 / km)
And a bit to finish
Friday May 5, 2017 #
Walking (trail/woods) 22:00 [1] 2.1 km (10:29 / km) +50m 9:22 / km
Evening outing and a balmy 70F
Thursday May 4, 2017 #
Walking 29:00 [1] 3.0 km (9:40 / km)
Beautiful NYC morning
Wednesday May 3, 2017 #
Strength 1:05:00 [3]
ABCs then arms, legs and core 3x 3, 6, 12 srptarting heavy and reducing weight. Finish with stretching.
Warm up: A circuit, B circuit, Cs, karaoke
(3,6,12) x3
Incline chest press
Leg press
Push ups with sandbag
Free motion chest flys
Single arm overhead extensions
Cool down:
Hip circles, Yates, cata and cows, childs, ankles
Warm up: A circuit, B circuit, Cs, karaoke
(3,6,12) x3
Incline chest press
Leg press
Push ups with sandbag
Free motion chest flys
Single arm overhead extensions
Cool down:
Hip circles, Yates, cata and cows, childs, ankles
Note
And on the road again, this time NYC and catch up with other daughter :-)
Walking 33:00 [1] 3.5 km (9:26 / km)
Gorgeous evening in NYC walk up Park Ave to GC- oyster bar and on to CP via 5th Ave and dinner
Tuesday May 2, 2017 #
Drills 6:00 [3] 0.5 km (12:00 / km)
ABCs
Running (Track) 13:20 2.6 km (5:08 / km)
Sunny and reasonably warm at 63F so went to HS track after work. No real plan. Warm up 1km then 10x100m at 80% (18-20s) and short walk recovery between. Ran a mix of straightaways and bends. Not taxing physically or mentally.
Stretching warm up/down 5:00 [1]
Static and dynamic
Monday May 1, 2017 #
Spin (Hill) 28:00 16.4 km (1:42 / km)
Decided that something would be better than nothing and went from there!
Note
Reflecting on work, on life, on training, on flying, on aging and how to juggle all the above without burning out and whille still achieving some enjoyment across the board.
Sunday Apr 30, 2017 #
Trail running (XC trails) 24:16 4.0 km (6:04 / km) +30m 5:51 / km
Shake out effort. Cold and drizzly.