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Training Log Archive: BP

In the 28 days ending Feb 28, 2011:

activity

time

miles

Walking

9:50:00

34.86

(16:56)

56.1

(10:31)

XC ski

9:10:48

81.83

(6:44)

131.7

(4:11)

1005

Jogging

4:05:47

26.19

(9:23)

42.15

(5:50)

Strength

3:15:00

Spadework

3:02:00

Spin

1:20:00

23.43

(3:25)

37.7

(2:07)

Running

1:08:53

9.94

(6:56)

16.0

(4:18)

Massage

1:00:00

Track

19:35

3.98

(4:55)

6.4

(3:04)

Stretching

15:00

Total

33:27:03

180.23

290.05

1005

[1-5]

32:12:03

averages - sleep:7 weight:63.3kg

2:12

0:00

» now

Monday Feb 28, 2011 #

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

Just as the (freezing) rain started - rain will wash away all the lovely new snow we got yesterday.

Jogging warm up/down (treadmill) 23:28 [2] 4.0 km (5:52 / km)

Strength (strength) 30:00 [3]

Arms 3x15 and core with gluts and hams thrown in

Note
weight:63.4kg

Map Room - O event center?
http://upload.wikimedia.org/wikipedia/commons/thum...
Had a little time to spare in London on Friday before late flight so cruised through Churchill Museum and Cabinet War Rooms- repeat visit- always like the analog nature of the map room and EU geo-political history captured in a 1944 snapshot.

C • Red phone 2

Spadework 27:00 [2]

more shoveling, scraping yada yada

Sunday Feb 27, 2011 #

Spadework 35:00 [1]

Another 6"- so more shovelling

Walking 22:00 [1] 2.0 km (11:00 / km)

the dogs love this stuff

XC ski (skate) 1:12:31 16.0 km (4:32 / km) +120m 4:22 / km

6" fresh snow at GBF, and no grooming, so I had to work for it today. Nice to be out but feeling the effects of snow removal and jet fatigue today. One loop of the fields less than yesterday.

Note

Generally a day for lazing about :-) so watched too excellent Indie movies - both award winners- and both based on real events highlighting the atrocities inflicted by humans on fellow humans. The first a French film "A Secret" that poignantly unravelled the history of a post WWII French family (based on Phillipe Grimbert's "Memory" which ties his family's history to the Holocaust) and the second "Omagh"- an Irish film about the 1998 bombing that triggered the first real cease fire in the Province of NI, but left 31 innocent people dead.

Saturday Feb 26, 2011 #

Spadework 30:00 [2]

Came home to 2-3' of snow and icy crud on driveway- had to clear it before refreeze

XC ski (skate) 1:01:22 17.3 km (3:33 / km) +130m 3:25 / km

Too good a day to miss at GBF. Fresh covering on icy base and freshly groomed tracks made for fast skiing, good gliding conditions - LF8 did the job nicely. Cruised for an hour- NICE.

Walking 28:00 [2] 2.5 km (11:12 / km)

Out with the dogs- fresh air helping with the jetlag

Friday Feb 25, 2011 #

Walking 1:10:00 [1] 7.0 km (10:00 / km)
(rest day)

Around Westminister- went to see the Queen- however she was not in 'receiving' mode today- trot past Horse Guards, War rooms etc. Pleasant spring day in Limey town. Home tonite- ski tomorrow hopefully :-)

Thursday Feb 24, 2011 #

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

Hotel to Houses of Parliament, Westminster Abbey and back

Running (road/grass) 40:54 8.8 km (4:39 / km)

Mini tour of Green Park , checked out HRH's Hice and Grinds at Buck palace, round the lake at Hyde Park, then xc running along Rotten Row horse track- no horses, just bikers to chase.
50 degrees, sunny and no rain, blossoms on trees and daffs in bloom- ran legless and sleeveless - oh to be in England!
Easy run then ramped up at mile 3 for a 6:20ish mile then cruised back along green corridors. Good for the sole and jet lag.

11 AM

Walking 0.0 km +18m null / km

Wednesday Feb 23, 2011 #

Walking 10:00 [1] 1.0 km (10:00 / km)

Super short walk this am- but better than nothing. Packed for quick trip across the pond, handed over dog care to daughter #1

C • Quick trip 7

Spin warm up/down 25:00 [2] 11.8 km (2:07 / km)

Before core

Strength (strength) 30:00 [3]

legs, arms and core 3x12-15.

Tuesday Feb 22, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)
weight:63.4kg

Much much brighter in am - frigid today. Weight steady in range
Checked indoor rankings and 800m time is #6 for age group - tempted to sign up for National Masters champs as should make the final - but March 6 is looming and I'm suffering from spouse withdrawal - Ros returns March 2 from the land downunder - in the meantime it's still men at work :-).
Otherwsie need to look froward to spring Concord Adro mile, Carlisle mile and outdoor track, but will need to do some longer runs when skiing is finished.

Jogging warm up/down 28:00 [2] 5.0 km (5:36 / km)

before and after track with 4x50m strides and stretching ++

Track intervals (indoor MIT) 7:58 2.4 km (3:19 / km)

Change of day again, since will be in ZRH and London end of week and somewhat change of pace. Plan was 4x400m at mile pace + 2x200 at 800m pace. Felt really good so threw in an extra 400m. 200m jog 1:30-1;45 between and 3 min rest before deuces.
1:21
1:23
1:24
1:22
1:20
34.3
34.5

Monday Feb 21, 2011 #

Note

3" new snow and falling - just had to help dig out the Big Brother Big Sister truck that got sideways on my drive way. Can I claim that on tax return too?

XC ski (skate) 1:09:19 16.0 km (4:20 / km) +110m 4:11 / km

GBF, a few inches of new snow on top of hard trails made for rmixed going. Sunny but breezy out but OK for a winter's day. Legs pretty good today.

Walking 22:00 [1] 2.0 km (11:00 / km)

Cold fingers midafternoon freeze setting in

Sunday Feb 20, 2011 #

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

Rugged up well -pretty chilly yet bright outside

Jogging warm up/down 25:00 [2] 4.5 km (5:33 / km)

Warm up laps inside Harvard Coliseum Dome plus stretches and 4x50m strides. 2 miles before and 3/4 mile warm down after track.

Track race (Indoor) 2:31 0.8 km (3:09 / km)

USATF NE indoor finals- masters heat in 800m at Gordon track Harvard. Decent end to indoor season (which was mighty short!). Drew outside lane on forward stagger which was tricky to gauge opposition - essentially had to run around outside to 150m break - OK position (8/17) at first 200. First quarter in 1:15.x, held on through 3rd lap, picked up 2 places on 4th lap with strong kick from 100 out to finish 6th in 2.31.56. First in M50+. First 4 were M40-45 ish running under 2:15, 5th M40 was 2:22; should have been closer :-)
Coaching tip received: trick for super strong kick is to go out earlier say at 250m mark, will remember that because I am leaving several seconds out there in the early part of the race - no reason I can't do 1:10 a quarter.
Have really enjoyed my very first season of Indoor track and well placed for building onto base for outdoor season. Encouraging progression speed wise in last 8-10 weeks, with speed training only in last 7: TT in mid December was 2:38.4, end Dec 2:36.5, end January 2:34.58 and today 2:31.56 with a 1:04:03 400m thrown in Jan 2.
Been fun hanging out with Mass Velocity club catering to masters sprint and middle distance.

C • Yay! 2

Note

Caught up with Bob and Beth Lux, who came to spectate having spent the morning around Cambridge. Enjoyed a beer and some finger food in an Irish Pub together after track meet. Very pleasant end to the day.

Saturday Feb 19, 2011 #

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

Bright but blustery

Jogging warm up/down (treadmill) 23:49 [2] 4.0 km (5:57 / km)

Nice easy effort to keep the legs loose

Stretching 15:00 [0]

legs with foam roller and stick

Note

Ready for tomorrow - visualizing the race as start fast, position, coast then dig in for that 3rd lap to maintain momentum and then hammer down for last 150. That's the plan.

Friday Feb 18, 2011 #

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

Warm - melt in progress

Thursday Feb 17, 2011 #

XC ski (skate) 35:54 8.0 km (4:29 / km) +60m 4:20 / km

Nice, late afternoon outing at GBF- temp 50 plus- tracks a bit soft, but hopefully will last a week or two more.

Wednesday Feb 16, 2011 #

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

less bitter this am

Spin warm up/down 20:00 [2] 9.4 km (2:08 / km)

before core

Strength 30:00 [3]

Core and legs 3x12-15

Note

Have to be in Lisboa for 1/2 day meeting in march- thinking to spend weekend with a bit of O there - negotiation process commenced
http://www.gafanhori.pt/meeting11/

Tuesday Feb 15, 2011 #

Walking 19:00 [1] 2.0 km (9:30 / km)
weight:62.5kg

Bitter out and no hanging about.
Changing up weekly schedule with track workout today instead of long intervals/tempo. Planning something with speed reps, maybe not death march but ladder at 90% plus.

Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)

To and from track plus a few laps with strides stretches etc

Track intervals 3:38 1.2 km (3:02 / km)

Ladder 100,200,300, 300,200, 100m at 90-95% speed with 1 min between and 3mins between up and down sets. No longer intimidated by these, and good burn in legs at end. Went as follows:
15.9
34.9
53.6
52.6
34.5
16.8

Massage 1:00:00 [0]

Monthly tune up - hopefully all kinks out for Sunday

C • Sunday 2

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

Wednesday Feb 9, 2011 #

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

The usual

Spin warm up/down 15:00 [2] 8.3 km (1:48 / km)

get the legs loose

Strength (strength) 35:00 [3]

Arms, legs and core 3x12-15

Tuesday Feb 8, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)
slept:7.0 weight:63.4kg

Surprised by amount of snow accumulation

Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)

Before and after intervals

Running intervals (treadmill) 16:07 4.0 km (4:02 / km)

Some longer intervals at 5k pace. 5x800m - starting every 5 mins so about 1:45 recovery jog. Went fine as follows:
3:15
3:13
3:11
3:11
3:07

Note

Memories from the East Region Masters Champs courtesy of Team Photographer
800m

4x400m

MVTC team photo

Monday Feb 7, 2011 #

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

icy spots

Spin 20:00 [2] 8.2 km (2:26 / km)

easy effort - recovery day

Strength 20:00 [2]

Core only planks, 3x15 rollouts, bird dogs, bridges etc

Sunday Feb 6, 2011 #

Spadework 45:00 [2]

Scrape and more scrape entire driveway not melted by midday- 1/2" therabouts of ice from last night. Arms are tired.

XC ski (skate) 1:05:00 13.2 km (4:55 / km) +145m 4:40 / km

When in Rome... snow = ski. So aimed for an hour at GB - "ski all trails tour" at casual pace. Some parts sloppy (pastures in sun) others pack ice (under the tree cover). Temps around 40, so lightly dressed. Yellow wax with rilled structure did OK for glide.

Walking 22:00 [1] 2.0 km (11:00 / km)

Afternoon stroll - slushy.

Note
weight:63.7kg

Week 5. Stable with last week and -3kg since start

Note

Unfortunately I won't be able to make it to the Balsams for ski O- disappointing as the Hotel looks really neat and I am sure the courses / map will be up to par given who is organizing this. Anyhow, Ros has to go visit her Mum in Oz and nurse her through eye operation - so I have sole parent responsibilities from mid next week on.
Consolation is that I am free to sign up for the BU Valentine Invitational and have entered the 500m and 1000m - novelty distances but nice TT opportunities. Also entered USATF NE Indoor Champs at 800m (will get seeded in masters div)

C • Races... 6

Saturday Feb 5, 2011 #

XC ski (skate) 54:58 13.0 km (4:14 / km) +95m 4:05 / km

Overcast- rain coming? Anyhow out to GBF for a quick grand tour. Conditions really very nice.

Friday Feb 4, 2011 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Work from home day

XC ski 33:19 [2] 8.0 km (4:10 / km) +45m 4:03 / km

Well this was going to be a rest day, but since the sun was shining and the tracks were so good, got out for a short sweet lunchtime ski- and the glide + vibe was good.

Note

While I know I can go better on the 800m front, running on an indoor track with 4 laps has been a learning curve. Must remember not to burn out on speed work. Also it is gratifying to know that on the official indoor masters rankings for M55-60, my current time is ranked 7th nationally .

Thursday Feb 3, 2011 #

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

Still snowing, but sadly no snow day back in the office

Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)

Before and after track

Track intervals (reps indoor) 2:49 [4] 1.0 km (2:49 / km)

Needed to get the legs back into speed mode as I haven't been happy with my 800 time based on overall fitness level. So 5x200m @90%effort (flat out 200m time being 28sec at present) with 200m walk between (2:30). Happy with consistency as follows:
34
34
34
34
33

Wednesday Feb 2, 2011 #

Spadework (snow removal) 45:00 [2]

3 distinct passes at last count

XC ski (skate) 41:39 [3] 9.0 km (4:38 / km) +50m 4:30 / km

Afternoon treat-at GB. Some parts very nicely groomed, others just heavy but classic tracks great so did a fair bit of dp. Decent glide.

Tuesday Feb 1, 2011 #

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

Snow flakes again!

Jogging warm up/down (treadmill) 25:00 [2] 4.0 km (6:15 / km)

before and after intervals

Running intervals (treadmill) 11:52 3.2 km (3:42 / km)

Plan was 8x400at 3k pace (6m/m) with 200m jog between (1:30). Felt good and cranked the last one up a tad to around mile pace.
1:30
1:30
1:30
1:30
1:30
1:30
1:30
1:22

Strength (strength) 20:00 [2]

Arms 3x12. No time for anything else

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