Training Log Archive: BPIn the 7 days ending Oct 1, 2011:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||
Saturday Oct 1, 2011 #
Walking 35:00 [1] 3.0 km (11:40 / km)
Damp again
Jogging warm up/down 23:00 [2] 3.5 km (6:34 / km)
Just to turn the legs over
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Before xc race
Running race (XC) 16:00 4.0 km (4:00 / km) +25m 3:53 / km
Twilight xc race at Mine Falls in Nashua- warmish and humid- ground quite soft and saturated - glad I wore my O shoes. Had run this before in Aug 2009 (17:06) so was looking to break 17. Stopped my watch at 15:59.8 with official time 16:01. So mission accomplished and finished 4th out of 60 + runners. Put out a decent and steady effort - no mile markers but went through first turn at 1.8km in 7:12 so about 6:20 mile pace and held that pace pretty well coming home.
Pretty happy with this one and conditioning appears to be paying off- will have to set some more aggressive track goals for this coming season.
http://www.coolrunning.com/bin/res_load/res_print....
Pretty happy with this one and conditioning appears to be paying off- will have to set some more aggressive track goals for this coming season.
http://www.coolrunning.com/bin/res_load/res_print....
Friday Sep 30, 2011 #
Walking 36:00 [1] 3.0 km (12:00 / km)
Strength (legs and core) 30:00 [2]
Thursday Sep 29, 2011 #
Note
(rest day)
Wednesday Sep 28, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
OK out with less humidity
Schedule rearranegment- so planning on track today - 400s.
Schedule rearranegment- so planning on track today - 400s.
Jogging warm up/down 31:00 [2] 5.0 km (6:12 / km)
Beautiful out in the sunshine- not much humidity. Plus stretching, drills and 4x50m strides.
Track (MIT) 10:52 3.2 km (3:24 / km)
Continuing the base phase. 2 sets 4x400 @85% with 200 recovery within sets and 400 between. Legs a bit heavy at start, but loosened up as sets progressed. Notched the last one up to 90% effort. Went as follows:
83
82
83
83
83
82
81
75
Avg = 81.5
83
82
83
83
83
82
81
75
Avg = 81.5
Tuesday Sep 27, 2011 #
Note
(rest day)
Down in Dedham at an MIT facility for the day. NU track tantalizingly close but no time.
Monday Sep 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Mozzies very bad today
Note
PFW to accommodate schedule have to move track to Thursday
Mon- strength and spin
Tues ? run (all day meeting)
Wed run/strength
Thurs track
Friday rest
Mon- strength and spin
Tues ? run (all day meeting)
Wed run/strength
Thurs track
Friday rest
Spin warm up/down 22:15 [2] 10.0 km (2:14 / km)
Fall foliage to inspire effort
Strength (arms, legs and core) 40:00 [3]
Mixed session with some squats, jumps, arms etc 3x15 and finishing with planks
Sunday Sep 25, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Not liking the humidity right now- energy sapping
11 AM
Jogging (easy trail) 45:35 8.0 km (5:42 / km) +90m 5:24 / km
Mellow cruise mode at GBF. With the humidity again today at risk of getting swimmers ear.Anyhow stopped twice, once to chat to park ranger post NOD meet (NEOC also thinking about an MBTO event in July 2012, and no apparent objections forthcoming) and second to look for the SI Card- to no avail (couldn't find the causally related wasp nest either). After that freelanced it and made it a round 8k by FR.
4 PM
Note
As a baseline for more explosive type training, decided to test my vertical jump. Best of 3 was 20.25 " or 51.5cm - legs a bit tired though. Jump squats coming up!
NB average 50-59 yo = 11"
NB average 50-59 yo = 11"