Training Log Archive: BPIn the 7 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
1k before and 1k after with a bit in the middle around track, with strides and drills. Sprints today at BU.
Track race (BU mini meet 3) 1:01 0.4 km (2:32 / km)
Not quite as good a start and first lap as 2 weeks ago, however a good second lap to finish 3/6 in heat in 61.50 (FAT) - so inside AA age std.
Track race 28 [3] 0.2 km (2:20 / km)
After about an hour rest with stretching, and with some trepidation of injury did the 200. Lane 3 and finished 3/6 in 28.x h with a strong last 50m- awaiting official result. Not bad considering I am not a sprinter (AA std is 27).
Note
Official 200 result: 28.58 FAT = 23.3 open (82.8%), so an indoor and all-time age-adjusted PR!!
Main thing was no injury. However I won't push the envelope on this one.
Main thing was no injury. However I won't push the envelope on this one.
Stretching 15:00 [1]
Stick and roller on legs
Friday Dec 30, 2011 #
Walking 24:00 [1] 2.4 km (10:00 / km)
Team Berner TGV-like today.
Just dreamingStrength (core) 15:00 [2]
(rest day)
Should do more of this stuff.
Thursday Dec 29, 2011 #
Note
Lots of sleepy heads chez nous this am- so walkies later.
Anyhow POA is lite track session (coach recommended race pace 800 simulation wo ie 4x200 at 34-35 per 200 with 70 sec rest Then strength session with Gazza. Then rest Fri and race Sat.
Decided I should focus my efforts for indoors on long sprint ie 800m, as I don't see a way to fit in more distance work to do a good mile (say 30-40 mpw running needed - although outdoors did a semi-decent 1500m on less than that). Saturday will see a 400/200 double at BU meet- continuing to test speed.
Anyhow POA is lite track session (coach recommended race pace 800 simulation wo ie 4x200 at 34-35 per 200 with 70 sec rest Then strength session with Gazza. Then rest Fri and race Sat.
Decided I should focus my efforts for indoors on long sprint ie 800m, as I don't see a way to fit in more distance work to do a good mile (say 30-40 mpw running needed - although outdoors did a semi-decent 1500m on less than that). Saturday will see a 400/200 double at BU meet- continuing to test speed.
Jogging warm up/down (MIT indoor) 30:00 [2] 4.8 km (6:15 / km)
2 miles before with 8x50m strides and drills, and a 1 mile after track wo. First of 2 back to back sessions.
Track intervals 2:20 0.8 km (2:55 / km)
800m breakdown at race pace as 4 x 200m with minimal recovery- emphasis on pacing and flow. target was 35 and recovery 60 sec- which may be too long as the workout was not greatly taxing- so next time will need HRM to guide staying above 130bpm.
Anyhow cruised the 200s as follows:
35.1, 35.4, 35.2, 34.3 (2:20 for avg 200 = 35.0)
Will also try 500, 300 and 600, 200 combos with short recovery as aim is to go through 600 under race conditions in 1:42-1:43. Feel like I can cruise a 400 in 67-68.
Anyhow cruised the 200s as follows:
35.1, 35.4, 35.2, 34.3 (2:20 for avg 200 = 35.0)
Will also try 500, 300 and 600, 200 combos with short recovery as aim is to go through 600 under race conditions in 1:42-1:43. Feel like I can cruise a 400 in 67-68.
Stretching 15:00 [0]
Roller and stick- no knots :-)
Strength (legs, arms and core) 45:00 [2]
Went light on the weight today so as to preserve legs for Sat. L/A/C 15/15/15
Nice session.
Nice session.
Walking 22:00 [1] 2.0 km (11:00 / km)
Takin one for the team. Coldish out.
Wednesday Dec 28, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Blustery out.
Jogging (easy trail) 27:50 5.0 km (5:34 / km)
Rcovery run at GBF - windy and quite mushy underfoot.
Note
After a diet of Elf and Sound of Music have got out this week for some movie dates. Tinker Tailor Soldier Spy was excellent as was today's English version of Girl with a dragon tattoo. The latter much more graphic than Swe version. Anyhow enjoying time off from work this week- kinda.
Tuesday Dec 27, 2011 #
Note
Got a touch of exercise induced asthma the other day- cough without audible wheeze finally departed thanks to salbutamol. Folks were complaining about air at the BU indoor track.
Walking 40:00 [1] 3.0 km (13:20 / km)
In the woods. Tufts track tonite.
Note
Happy New Year
Mister Darcy and Miss Maddi want snow! In the meantime they wish everyone a prosperous New Year- may you be injury free, run like the wind and have an error free run (or two).
Jogging warm up/down 32:00 [2] 5.0 km (6:24 / km)
2 miles before and 1+ after track with 8x50m strides thrown in, drills and stretching
Running intervals (Tufts indoor) 18:54 4.8 km (3:56 / km)
Survived another distance workout. :-)
This time 4x400@ 3k pace and 2x800 and 1x1600 @ 5k pace with half the preceding distance as jog recovery (1:30-1:45 per 200). Aim was to keep steady pace. 400's felt really relaxed and the 1/2s a little less so but still comfortably hard. Pace drifted on first 1/2 of mile, got caught in traffic, but picked up for last quarter and could have executed better. Overall solid effort and went as follows:
1:31, 1:29, 1:30, 1:30
3:09 (94, 95), 3:09 (95,94)
6:36 (3:21, 3:15)
This time 4x400@ 3k pace and 2x800 and 1x1600 @ 5k pace with half the preceding distance as jog recovery (1:30-1:45 per 200). Aim was to keep steady pace. 400's felt really relaxed and the 1/2s a little less so but still comfortably hard. Pace drifted on first 1/2 of mile, got caught in traffic, but picked up for last quarter and could have executed better. Overall solid effort and went as follows:
1:31, 1:29, 1:30, 1:30
3:09 (94, 95), 3:09 (95,94)
6:36 (3:21, 3:15)
Monday Dec 26, 2011 #
Walking 28:00 [1] 2.5 km (11:12 / km)
crisp out.
Strength (arms and core) 30:00 [3]
TRX routine 3x15.
Sunday Dec 25, 2011 #
Jogging (trail) 33:06 [3] 6.4 km (5:10 / km)
GB XC trails. Snow flakes seen so officially a "White Christmas" even if no skiing.