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Training Log Archive: BP

In the 7 days ending Dec 17, 2011:

activity	#	time	miles		km		+m
Walking	7	2:32:00	8.64	(17:36)	13.9	(10:56)
Jogging	4	1:45:39	11.68	(9:03)	18.8	(5:37)	75
Strength	2	1:15:00
Stretching	3	35:00
Spin	2	32:15	9.63	(3:21)	15.5	(2:05)
Running	1	12:00	1.86	(6:26)	3.0	(4:00)
Track	2	11:37	2.24	(5:11)	3.61	(3:13)
Total	7	7:03:31	34.06		54.81		75
[1-5]	7	6:28:31

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Saturday Dec 17, 2011 #

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

Cold but not raw.

Jogging warm up/down 20:00 [2] 3.0 km (6:40 / km)

Before, between and after track plus drills and 4x50m strides.

Stretching 15:00 [0]

Several go rounds with roller and stick.

Note

After some very sage advice from Roger Pierce master sprinter and coach extraordinaire, I bit the bullet and did the 2 events I pre entered. Essentially I felt mentally jaded from another stressful week-trick was to park that feeling and just do it-and I did.

Track race 1:00 [5] 0.4 km (2:30 / km)

Drew lane 2 in a predominant female heat. Got a good start thanks to Roger's admonishment. Split in 29.6, home in 31.1 for 60.7 (hand as FAT not synced up). So an indoor PR and inside AA AG STD of 62.0. Happy with that and it felt like a more honest effort vs last Sat. BU track is broader so turns are less tight so maybe that's why it's felt to be faster than HVD.
AG= 50.5, 85.4%.

C • 60.7 4

Track race 5:53 1.0 mi (5:53 / mi)

About 20 mins rest after 400 and took it out conservatively- felt more like 3k pace. 1/2 in 2:57 and home in 2:56 for 5:53.7 - very variable splits between 42 and 47!! with a last lap of 37. Had plenty left it seemed but just not responsive during mid 1/3. Ok for a first distance race of season. Splits later and next week the 800.
Splits as follows:
42.8 (209m), 43.7, 44.9, 45.7, 46.5, 47.4, 45.0, 37.7.

Friday Dec 16, 2011 #

Walking 12:00 [1] 1.0 km (12:00 / km)
(rest day)

Abbreviated

Thursday Dec 15, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

'nuther day. Tempo maybe.

Jogging tempo (treadmill) 19:00 [2] 3.0 km (6:20 / km)

2k before and 1 after tempo ints.

Running intervals 12:00 [4] 3.0 km (4:00 / km)

Given track on Sat, broke this up into intervals at tempo pace so as not to fatigue out. 4x3min (750m) with 1 min recovery jog (150m). Felt OK and good to do some slightly longer intervals.

Note

Signed up for mile and 400m at BU on Saturday. Haven't raced the mile since June, so "nervous" about what to expect. Will aim for 40 sec per lap and see.

C • Mile 5

Stretching 10:00 [0]

Stick and roller on legs

Wednesday Dec 14, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Very balmy for Dec.

Spin warm up/down 15:00 [2] 7.5 km (2:00 / km)

Warm up the hips

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

Felt fresher today. Started with squats with and without weight on the Bosu ball (tough) then walking lunges with 30lb and so on. Finished with upper body and core (15min). Good session

Tuesday Dec 13, 2011 #

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

Gearing up for another day- staying loose.

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

2k before and 2 after. plus drills and 4x50m strides.
Unlike others who are hardier than I (even running without pants!), I wimped for inside track :-)

Stretching 10:00 [0]

legs with roller

Track intervals (MIT indoor) 4:44 1.6 km (2:57 / km)

Planned an "easier" workout today and it felt easier. 2 sets of 800s as 300,200,300 rest then 200,400,200. Pace aim was 35-36 per 200m. Recovery of 200m within set and 400 easy walk (5-6 mins) between. Went nice and steady as follows:
53.8, 35.9, 54.2 (2:23.9, avg 200 = 36)
35.4, 71.7, 33.6 (2:19.7, avg 200 = 35)

Monday Dec 12, 2011 #

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

Crisp and clear. PFW?
Spin
Track
KAS
Tempo
Rest
BU meet

Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)

Stayin luz

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

3x15 with hams/gluts thrown in and finishing with planks

Sunday Dec 11, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Crisp morning - more December like

Jogging (trail) 43:39 [3] 8.8 km (4:58 / km) +75m 4:45 / km

GBF XC outing- soft under foot.

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