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Training Log Archive: BP

In the 7 days ending Feb 12, 2011:

	activity	#	time	miles		km		+m
	Walking	7	2:39:00	9.32	(17:04)	15.0	(10:36)
	XC ski	2	1:51:38	16.4	(6:48)	26.4	(4:14)	240
	Strength	2	55:00
	Jogging	2	49:00	4.97	(9:51)	8.0	(6:08)
	Spadework	1	45:00
	Spin	2	35:00	10.25	(3:25)	16.5	(2:07)
	Running	1	16:07	2.49	(6:29)	4.0	(4:02)
	Track	1	2:39	0.62	(4:16)	1.0	(2:39)
	Total	7	7:53:24	44.06		70.9		240
averages - sleep:7 weight:63.4kg

2:12

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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

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