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Training Log Archive: BP

In the 7 days ending Feb 14, 2011:

	activity	#	time	miles		km		+m
	Walking	7	2:41:00	9.32	(17:16)	15.0	(10:44)
	XC ski	2	1:56:46	19.39	(6:01)	31.2	(3:45)	250
	Jogging	3	1:09:00	7.24	(9:32)	11.65	(5:55)
	Strength	2	1:05:00
	Running	1	16:07	2.49	(6:29)	4.0	(4:02)
	Spin	1	15:00	5.16	(2:55)	8.3	(1:48)
	Track	1	2:39	0.62	(4:16)	1.0	(2:39)
	Total	7	7:25:32	44.21		71.15		250
averages - sleep:7 weight:63.3kg

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Monday Feb 14, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Lighter, brighter and warmer :-)

Jogging warm up/down 20:00 [2] 3.65 km (5:29 / km)

Before core

Strength (strength) 30:00 [3]

Core starting with 4min planks, moving onto bridges, leg raises etc finishing with arms, (rows biceps , triceps, chest presses) and hamstring curls (3x12-20)

Sunday Feb 13, 2011 #

XC ski (skate) 1:10:08 18.0 km (3:54 / km) +155m 3:44 / km

Out early with hard and fast conditions around GBF. Purple over red glide was pretty good but picking up a lot of dirt at the end.

Walking 23:00 [1] 2.0 km (11:30 / km)

Out with the pooches under melancholic skies

Saturday Feb 12, 2011 #

Event: Balsams Ski-O

Walking 29:00 [1] 2.5 km (11:36 / km)

Early outing.
Noted schedule change for BU meet today puts my 2 races back to back, so doubling in 500 and 1000 probably not on cards today. Start lists show 100-200 men per event !!!

XC ski (skate) 46:38 [3] 13.2 km (3:32 / km) +95m 3:25 / km

Major change of plans. Got word that BU was a zoo and events not running on schedule- so bailed because I couldn't allow that much time away from dogs. Probably a good thing anyhow because I was mentally tired. So out for a quick GB ski - trails fast today.

C • Time away... 2

Friday Feb 11, 2011 #

Note
weight:63.2kg (rest day)

Training program starting to get going- 4 track session in last 5 weeks and between those and TM covering most of speed endurance, endurance and vVO2 components. The only thing I am not doing for fear of injury is pure speed eg 50m flying starts. Tomorrow are hopefully 2 TTs at BU: 500m estimating around 85 sec and 1000m maybe 3:10 ish. Long gone are the days when I could break 2:30 :-), this is now the realistic 800m target.

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

lunchtime outing- nice out.

Thursday Feb 10, 2011 #

Walking warm up/down 19:00 [1] 2.0 km (9:30 / km)

Quick stretch

Jogging warm up/down 24:00 [2] 4.0 km (6:00 / km)

To and from track plus a few laps warm up and 4x50m strides plus a lot of stretching. legs a tad tired today so looking forward to a rest day tomorrow.

Track intervals (MIT indoor) 2:39 1.0 km (2:39 / km)

Speed work - 400/800m speed endurance drill aka "death march": 2 sets of 5x100m at 90% or close to 400m pace with 20sec between reps and 5min walk recovery between sets. CV effort not that hard, but lactate certainly felt on last rep of set. Went fine and loosened up on second set:
16.2
16.3
16.0
16.1
16.5

15.6
15.7
15.8
15.7
15.7