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Training Log Archive: BP

In the 7 days ending Aug 26:

activity # timemileskm+m
  Walking5 1:26:00 5.41(15:55) 8.7(9:53)
  Strength1 1:05:00
  Jogging3 43:40 4.41(9:54) 7.1(6:09) 40
  Nordic walking1 32:15 2.42(13:18) 3.9(8:16)
  Elliptical1 30:00 3.11(9:39) 5.0(6:00)
  Stretching3 19:00
  Drills 2 12:00 0.62(19:19) 1.0(12:00)
  Track2 5:06 0.94(5:27) 1.5(3:23)
  Total6 4:53:01 16.9 27.2 40

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Saturday Aug 26 #

Stretching warm up/down 5:00 [1]

Dynamic

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

A few laps with 4x100 strides thrown in.

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

ABCs

Track intervals 3:00 [4] 0.9 km (3:19 / km)

Decided to try a speed endurance test work out. Run for 30sec, recover for 1 min and repeat 6 times. Object is to run as far as possible. Had 2 watches and 6 markers that I'd drop at the end of each 30sec burst, walk around and start again from the marker. Faffed around a bit with the watches and while the work elements were strict, the recovery ended up more like 1:15. Went out conservatively aiming for the 36-40sec range per 200m. Anyhow a test to compare against as follows (distances in m error +/- 2m):
154
150
146
148 (Just shy of 600m at the 2 min mark)
152
155 (felt fatigue but came home strong)
Total =905m
Ordinarily I would expect to hit the 1000m mark, however it's a start.

Walking warm up/down 6:00 [2] 0.8 km (7:30 / km)

A couple of laps

Friday Aug 25 #

Note
(rest day)

Summer party lake cruise

Thursday Aug 24 #

Walking 15:00 [1] 1.6 km (9:22 / km)
ahr:105

ShortLT outing

Jogging (Treadmill) 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km

5min slow jog warm up then 10x1min faster jog with 1min walk recovery (wow)

Wednesday Aug 23 #

Strength 1:05:00 [3]

Dynamic stretching, ABCs then 3x40m build ups
Program:

4 sets of 10 reps

Trx lateral lunges and TRX pull-ups

Ski machine for 30 seconds and mountain climbers

Single leg leg press

Glute kickbacks

Cool down:

Stretch and foam roller
Ankles, piri, Yates, Cats and cows

Walking 20:00 [2] 2.2 km (9:05 / km)

4 laps of the pond. No poles.

Tuesday Aug 22 #

Elliptical (zero runner) 30:00 intensity: (15:00 @2) + (15:00 @3) 5.0 km (6:00 / km)
ahr:117

More low impact. Cadence 104, stride 38/11

Stretching 8:00 [1]

Static and dynamic

Note

With the past 15 months of various aches, sprains and tears (including recent groin strain when I slipped off a boulder in the Alps), mental and physical brownout, I'm using this time to rebuild some sort of aerobic base (been downhill since 2012), while maintaining some degree of fast twitch capability.

Walking 27:00 [1] 2.5 km (10:48 / km)

Exploring Bassett Creek and environs

Monday Aug 21 #

Nordic walking 32:15 [2] 3.9 km (8:16 / km)
ahr:109

MRT with poles

Sunday Aug 20 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)

A few laps with 4x50m build ups

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

ABCs

Stretching warm up/down 6:00 [1]

Static and dynamic

Track intervals 2:06 intensity: (1:30 @3) + (36 @4) 0.6 km (3:30 / km)

Range extension: 4x150m around the turn focusing on form and steady rhythm in 31-32 sec. walk back recovery. Left leg still feels a bit weak.

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