Training Log Archive: BPIn the 7 days ending Jun 18, 2011:
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Saturday Jun 18, 2011 #
Walking 28:00 [1] 2.5 km (11:12 / km)
Mental freewheel morning
10 AM
Running (cross country) 29:18 6.01 km (4:53 / km) +78m 4:35 / km
USATF XC course at GBF for a change of outlook. Nominal 6k, FR= 5.8 (split) and OCAD 6.05k. Easy run and mentally it was, however legs felt good so pace was faster than planned. Reflecting on yesterday, probably only raced 600m of the mile last night first 200 and last 400- umm! Pretty much cruised first 1k in 3:38, so had a fiar bit in the tank physically- but mentally push was not there.
Looks like I ran an extra 250m, around northern field, compared to race map, so course runs short but apparently is certified (I'd say its 5.75k). Anyhow Aug 27th in next running of this course as the Chamberas 6k XC. Might have to sign up.
Looks like I ran an extra 250m, around northern field, compared to race map, so course runs short but apparently is certified (I'd say its 5.75k). Anyhow Aug 27th in next running of this course as the Chamberas 6k XC. Might have to sign up.
Friday Jun 17, 2011 #
Event: Adrian Martinez Classic
Stretching 20:00 [0]
legs with stick and foam roller
Jogging warm up/down 20:00 [2] 3.2 km (6:15 / km)
With strides and drills
Track race 5:42 1.0 mi (5:42 / mi)
AM Classic, reasonable conditions (69 deg somewhat humid breeze down back straight). Legs OK but mentally jaded going in- end of long work week. Reasonable effort and faster than last year by 13 sec but fell short of expectations (5:30 ish)- didn't push hard enough in 3rd lap and had too much left for final 200 sprint. Finished 11/18 in large masters M40+ field with top 3 under 5 mins- 2nd M55. Time 5:42.98 (AG 79% open 4:43- so well off peak open age time). Splits as follows:
409 in 85 (Ok start)
400 in 86 (800 in 2:48, 2 laps in 2:51)
400 in 89 (really got to push harder on this lap)
400 in 82 (picked up a place in last 150m)
http://www.coolrunning.com/results/11/ma/Jun17_3rd...
409 in 85 (Ok start)
400 in 86 (800 in 2:48, 2 laps in 2:51)
400 in 89 (really got to push harder on this lap)
400 in 82 (picked up a place in last 150m)
http://www.coolrunning.com/results/11/ma/Jun17_3rd...
Thursday Jun 16, 2011 #
6 AM
Jogging (trail) 24:24 [2] 4.01 km (6:05 / km) +24m 5:54 / km
(rest day)
Exploring trails around the salt marshes at easy lope- beautiful out.
Wednesday Jun 15, 2011 #
Walking 30:00 [1] 3.2 km (9:22 / km)
To ocean from retreat center in Essex.
Jogging (road/trail) 27:48 [2] 5.0 km (5:34 / km)
Easy outing to ocean and back through woodland trails.
Tuesday Jun 14, 2011 #
Walking 15:00 [1] 1.6 km (9:22 / km)
Short and quick.
T plan today is 300m repeats (?5)
T plan today is 300m repeats (?5)
Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)
Before and after track with 4x50m strides and dynamic drills stretching etc- and I am still walking!
Track intervals 4:35 1.6 km (2:52 / km)
4th track session in last 7 days - well 2 were races- umm?!! Cool cloudy, no rain some breeze.
Anyhow 300m repeats x 5 @ 90% effort (35 per 200 pace = 52.5) and 150m walk recovery, followed by 100m to make up the mile. Legs still responding well and went as follows:
52.3
52.7
52,5
52.5
51.7
[Avg = 52.3]
14.2
Anyhow 300m repeats x 5 @ 90% effort (35 per 200 pace = 52.5) and 150m walk recovery, followed by 100m to make up the mile. Legs still responding well and went as follows:
52.3
52.7
52,5
52.5
51.7
[Avg = 52.3]
14.2
Monday Jun 13, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
A little sluggish today. Spin and arms/core today.
Next up is mile on Friday- aiming for 5:30 and will try and get to a 1500 (aim 5:09). National masters rankings have my 800m at #5 and 400m at #10 - could go to national champs but at same time as Classic O champs- conflict of interest?! Will go for O :-)
PFW
T track
Wed easy run
Thursday walk /rest
Friday track meet
Next up is mile on Friday- aiming for 5:30 and will try and get to a 1500 (aim 5:09). National masters rankings have my 800m at #5 and 400m at #10 - could go to national champs but at same time as Classic O champs- conflict of interest?! Will go for O :-)
PFW
T track
Wed easy run
Thursday walk /rest
Friday track meet
Spin warm up/down 20:00 [2] 9.8 km (2:02 / km)
On the easy side
Strength (arms and core) 30:00 [3]
A bit more variety today 3x12-15 and finish with core
Sunday Jun 12, 2011 #
Event: NEOC: AGM and Horn Pond
Stretching 15:00 [0]
With foam roller before track
Jogging warm up/down 16:00 [2] 2.4 km (6:40 / km)
With strides and dynamic drills.
Track race 2:23 0.8 km (2:59 / km)
USATF NE track champs at Regis College- nice new track. Tough conditions, cool to cold (54) rain and blustery wind diagonally down home straight and across final curve. Seeded in 12 person 800m mens heat - a fast heat- good start first 200m in 35, 400m in 70.x so spot on target pace, 3 secs off M46 just ahead. Really felt the wind on the second curve on each lap. Hung in at 600m and closed gap to 1 sec at finish; second lap in 73. Season best and masters PR @ 2:23.89 (Under AA std, AG = 86% and = 1:58 open)- so nudging the time down. Felt pretty spent at end and estimated 2 secs slower due to wind. Added the M55 outdoor title to my indoor one (and 8 secs faster than February). Starting to get feel for this distance and how hard to push.
http://www.coolrunning.com/results/11/ma/Jun12_USA...
http://www.coolrunning.com/results/11/ma/Jun12_USA...
Walking warm up/down 30:00 [2] 2.9 km (10:21 / km)
Map walk, control pick up at Horn Pond. semi jog however legs tired.
Duly elected to NEOC Board in its 40th anniversary year.
Duly elected to NEOC Board in its 40th anniversary year.