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Training Log Archive: BP

In the 7 days ending Jan 8, 2011:

activity

time

miles

Walking

2:29:00

8.7

(17:08)

14.0

(10:39)

Jogging

1:43:48

10.0

(10:23)

16.1

(6:27)

Spin

1:35:00

28.95

(3:17)

46.59

(2:02)

Massage

1:00:00

Strength

1:00:00

Track

1:33

0.37

(4:09)

0.6

(2:35)

Total

7:49:21

48.03

77.29

[1-5]

6:49:21

averages - weight:67.7kg

2:08

0:00

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Saturday Jan 8, 2011 #

Walking 48:00 [1] 4.0 km (12:00 / km)

light dusting of snow this am but didnt amount to much

Jogging (road/trail) 29:23 [2] 5.1 km (5:46 / km) +35m 5:34 / km

Into the woods- a bit slippy in regular trail shoes, so took it easy and no harm done

Friday Jan 7, 2011 #

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

Quick clip

Note

ADMP (annual dietary modification program) week 1- going Ok - resisting chocolate and alcohol, focusing on protein and spinach supplements.

Thursday Jan 6, 2011 #

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

Chilly but fresh

Jogging warm up/down 20:25 [1] 3.0 km (6:48 / km)

Gentle again- hammy seems Ok but not ready for speed. Hopefully ready for NE masters champs at end Jan.

Spin 20:00 [3] 10.0 km (2:00 / km)

Mod effort on rolling hills

Wednesday Jan 5, 2011 #

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

Crisp again

Jogging warm up/down 16:00 [1] 2.5 km (6:24 / km)

Testing testing - Ok at low speed

Spin 15:00 [3] 7.3 km (2:03 / km)

random with mod effort

Strength (strength) 30:00 [3]

legs and core 3x12

Tuesday Jan 4, 2011 #

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

Cold and icy again

Spin 30:00 [3] 14.0 km (2:09 / km)

Hill intervals, w/u then 1 min on 1 min off for 10x

Jogging warm up/down 18:00 [1] 2.5 km (7:12 / km)

Very easy- hamstring a tad sore.

Massage 1:00:00 [0]

A bit of TLC.

Monday Jan 3, 2011 #

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

Turned cold again- but alas snow is gone.

Spin 30:00 [3] 9.5 mi (3:09 / mi)

Mod on rolling hills

Strength (strength) 30:00 [3]

Arms and core- 3x12-15.

Note

Weight on gym scales is 147 (home 149) - will go with home and weigh in Sundays at10am- still aiming for 2.5kg ~5#
Cutting back on Fat (esp. chocky), CHO/ETOH and maintaining protein/fruit/veg.

'Inadvertently" signed up for Lost and Found (curiosity via PG's log) and thus compelled to continue - weighed in at shock/horror 149lb aka 66.5 kg. Knew I'd been hitting the candy lately but this -wow- so OK signing up for 2.5kg but really need to aim for 4kg by 4/2/11.
Ros has signed up for weight watchers program so I'll keep her company (modified).

C • but 2

Jogging warm up/down 20:00 [1] 3.0 km (6:40 / km)

Before and after track
Dropped Rachel off for train to NYC for her winter internship and headed to BU - large turnout with dozens of heats for each distance.

Track race (BU meet) 1:04 [4] 0.4 km (2:40 / km)

Pretty even splits 32/32- maybe just cracked 64 so not too bad for early in season. Official 1:04:03

Track race 29 [3] 0.2 km (2:25 / km)

Did the 400/200 double today to assess speed. Drew lane 5 on the banked track. Accelerated in first 50m, held pace around next 100m then felt a bit of tightness in R ham so eased on final bend. Walked away, but probably shouldn't do to many of these! Will check actual time when posted- official 29:49.

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