Training Log Archive: BPIn the 7 days ending Jul 16, 2011:
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Saturday Jul 16, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Very pleasant out.
Musing about track withdrawal symptoms today - no track meets this weekend agh!
Musing about track withdrawal symptoms today - no track meets this weekend agh!
Strength (upper and core) 20:00 [3]
3x15 with TRX and pilates ball
3 PM
Jogging (trail) 33:17 6.42 km (5:11 / km) +44m 5:01 / km
Nice lope around GB- mid 80s but not too humid.
Friday Jul 15, 2011 #
Walking 35:00 [1] 3.2 km (10:56 / km)
(rest day)
Escaped (needed to after opining on topic) at lunchtime from an all-day Sci Advisory do-dah.
Thursday Jul 14, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Work permitting track today and speed play planned. "to race fast- train fast" is the motto.
So 2 sets of 500/300 pairs @RP 66 per 400
500 in 82-83
300 in 49-50
So 2 sets of 500/300 pairs @RP 66 per 400
500 in 82-83
300 in 49-50
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
before and after track with 4x50m strides and drills/stretches
Nice conditions temp wise
Nice conditions temp wise
Track intervals (MIT) 3:16 1.2 km (2:43 / km)
Time was short, legs were stiff after warm up so wisely modified for quality rather quantity/length. Plan became 300,300,200 @90% with 100 walk recovery between , complete rest (10 mins) then a 300, 100 combo (100 walk between). Was testing speed I can maintain before becoming too anerobic as in race conditions should feel this around 500m. Went well and hit paces without undue burden as follows:
50.8
50.1
32.9
(800 in 2:13.8, 200 avg = 33.45)
48.6
14.5
(400 in 63.1, 200 avg = 31.55)
Focus was on smooth style/form and even pace.
50.8
50.1
32.9
(800 in 2:13.8, 200 avg = 33.45)
48.6
14.5
(400 in 63.1, 200 avg = 31.55)
Focus was on smooth style/form and even pace.
Wednesday Jul 13, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Another steamer
Spin warm up/down 22:00 [2] 10.0 km (2:12 / km)
Spin around Acadia
Strength (legs and core) 30:00 [3]
3x12-15 quads/hams/gluts etc
Tuesday Jul 12, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Muggeee
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
before and after intervals
Running intervals 12:50 3.2 km (4:01 / km)
Uncertain re weather and didn't want to stress legs too much with speed post Skyline, so opted for indoors on treadmill. 4x800m at 5k pace with 200m walk/jog recovery (1:40). Amazing how "slow" 800s at this pace feel! As follows:
3:15
3:14
3:12
3:09
3:15
3:14
3:12
3:09
Note
M55 800m at WMA track champs; winner in 2:08 and all 12 under 2:17.
C • WMA 4
Monday Jul 11, 2011 #
Walking 35:00 [1] 3.0 km (11:40 / km)
Getting loose again
Stretching 15:00 [0]
Legs
Spin warm up/down 15:00 [2] 6.4 km (2:21 / km)
Gentle spin along grand canyon
Strength (Arms and core) 30:00 [3]
3x12 somewhat easier today
Note
PFW No races this coming weekend and with TSs forecast for Tuesday may shift track to Wed or Thurs- possibly all comers meet but need to do some RP work in the next few weeks eg 500, 400, 300 at 33 sec per 200 and 1000, 800, 600 @ mile pace ie 40 per 200.
Also need to do some technical O training soon, have got hold of map from 2008 NAOC so will run with those and re run a course this weekend.
Also need to do some technical O training soon, have got hold of map from 2008 NAOC so will run with those and re run a course this weekend.
Sunday Jul 10, 2011 #
Event: Skyline Trail Run
Note
Carlisle Mosquito Friday July 8; 'Large field toes the line for the mile"
On the 800m front, yesterdays effort would have comfortably made the semi finals at WMA and sub 2:20 into the final.
On the 800m front, yesterdays effort would have comfortably made the semi finals at WMA and sub 2:20 into the final.
8 AM
Jogging (Skyline trail) 1:36:10 12.16 km (7:55 / km) +674m 6:12 / km
First timer and in for a penny in for a pound as they say - wasn't really sure what to expect but happy to have a HTFU training opportunity- who knows I might even do the BH traverse this year :-)
A marked contrast to yesterday's flat and fast track race - today was slow and gnarly and 15x longer! (fortunately a tad cooler)
Pleasant morning and not too hot, although definitely sweaty and made sure to take water at each stop. Decided to go easy at start which I did but even so at 5km mark my legs were tired enough to make me wonder why I was doing this. Anyhow took a goo had some more water and found a second wind. Even managed to enjoy some of the stunning views and nice trail sections of this race. Had to walk more than I would have liked and consequently missed my 1:30 target. With fresh legs next year? Who knows.
Well run event courtesy of the Saegers and the trail was well marked so that's always a pleasure.
A marked contrast to yesterday's flat and fast track race - today was slow and gnarly and 15x longer! (fortunately a tad cooler)
Pleasant morning and not too hot, although definitely sweaty and made sure to take water at each stop. Decided to go easy at start which I did but even so at 5km mark my legs were tired enough to make me wonder why I was doing this. Anyhow took a goo had some more water and found a second wind. Even managed to enjoy some of the stunning views and nice trail sections of this race. Had to walk more than I would have liked and consequently missed my 1:30 target. With fresh legs next year? Who knows.
Well run event courtesy of the Saegers and the trail was well marked so that's always a pleasure.
2 PM
Note
Post Skyline recovery; catch up on sleep snooze, paddle in pool and 1 pint of ice cream (half fat of course), model new NEOC O top for family.