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Training Log Archive: BP

In the 7 days ending Dec 10, 2011:

activity

time

miles

Walking

1:55:00

6.65

(17:18)

10.7

(10:45)

Jogging

1:46:43

11.93

(8:57)

19.2

(5:33)

Strength

1:15:00

Massage

1:00:00

Spin

28:00

8.23

(3:24)

13.25

(2:07)

Stretching

10:00

Track

6:53

1.49

(4:37)

2.4

(2:52)

Total

6:41:36

28.3

45.55

[1-5]

5:31:36

1:44

0:00

» now

Saturday Dec 10, 2011 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Warm up for track plus drills, stretching and 4x50m strides.

Track race (Harvard meet) 1:03 [4] 0.4 km (2:37 / km)

Drew lane 6 (outside) in heat with college guys. Felt lethargic and didn't get a great start. Anyhow an indoor PR and not bad for first race of season in 1:03.27 and didn't finish last :-) (Jan 2011 1:04.03) No idea on splits but felt even. Bailed on 200 as time was marching on.
http://www.coolrunning.com/results/11/ma/Dec10_Har...

C • Gearing up 6

Note

HVD track known to be slow relative to BU, so expect to improve on time. Always a challenge to race on a Sat after a hard week at work / road trip/ BOD. Next week BU - so mile or 1/2 mile - undecided at this point.

Friday Dec 9, 2011 #

Jogging (easy) 23:59 [2] 4.0 km (6:00 / km)

Barely a trot but enough to keep loose.

Stretching 10:00 [0]

Roller on legs

Thursday Dec 8, 2011 #

Walking 30:00 [1] 2.7 km (11:07 / km)
(rest day)

Quick trot to Grand Central (RR stations are knide fun) - food market etc. Dry and crisp NYC morning.

Wednesday Dec 7, 2011 #

Walking 16:00 [1] 1.5 km (10:40 / km)

Wet

Spin warm up/down 10:30 [2] 5.0 km (2:06 / km)

Quick wu

Strength (arms, legs and core) 45:00 [3]

Another KAS with Gary- focusing on balance with less weight today.

Note

Chill out time on way to NYC by train as the countryside flies by. Pondering science, medicine and AP threads on NEOC.

Tuesday Dec 6, 2011 #

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

Heute ist es sehr angenehm ausserhalb.
Track on the plan for today:
100,200,300,400 up and down with shorter ones at 1/4M pace and longer at 1/2M pace with 200 recovery.

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

1mile before and 1 after track plus drills, stretches and 4x50m strides

Track intervals (MIT indoor) 5:50 2.0 km (2:55 / km)

100,200,300,400 up and 400,300,200,100 down @90%+ 200m recovery within set and 5 min between (100 recovery after the 100). Still cautious with power around turns. Second set was tougher but could have pushed the 300 more. Went as follows:
16.6, 32.6, 51.9, 73.9 (1k = 2:54.6, 200 avg = 34.9)
73.5, 53.5, 32.9, 15.2 (1k = 2:55.1, 200 avg = 35.0)
Actually went better than last week- slightly less tired.

Massage 1:00:00 [0]

Monthly tune up-no knots :-)

C • Knots 4

Monday Dec 5, 2011 #

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

Whither the day- hmm?
PFW
M spin strength
T track
W KAS
Th NYC
F rest
Sa Harvard Open - signed up for 400/200 double

Spin warm up/down 17:30 [2] 8.25 km (2:07 / km)

Hips and thighs

Strength (arms and core) 30:00 [3]

3x15 std routine

Sunday Dec 4, 2011 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Frosty outing, and back to chores part 2.

Jogging long (road/trail) 52:44 10.0 km (5:16 / km) +65m 5:06 / km

Chore break :-) Round the bog to GB and back- constitutes longish run - last 1k at tempo. NIce out.

Note

Chores part 3 (holiday shopping largely for antipodean rels) and done- yes!

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