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Training Log Archive: BP

In the 7 days ending Jan 7, 2012:

activity

time

miles

Walking

2:40:00

9.26

(17:17)

14.9

(10:44)

Jogging

2:17:00

14.61

(9:22)

23.52

(5:49)

Strength

1:15:00

Massage

1:00:00

Running

22:47

3.11

(7:20)

5.0

(4:33)

Stretching

20:00

Spin

16:30

4.97

(3:19)

8.0

(2:04)

Track

8:50

1.74

(5:05)

2.8

(3:09)

Total

8:20:07

33.69

54.22

[1-5]

7:10:07

averages - sleep:8 weight:63.2kg

1:59

0:00

» now

Saturday Jan 7, 2012 #

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

Very un-winter

C • Un-winter 2

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

2k before race plus strides and drills and quick warm down afterwards. Had Mrs P in tow and she was getting hungry. Track meet rhythms very different to O- a lot of sitting around and a warm up inversely proportional to duration of race :-)

Track race 2:26 0.8 km (3:02 / km)

First time at Reggie Lewis track-late race with gun at 7pm ish. Legs not super fresh. Satisfactory effort in that consistent time and ahead of the OFs and just behind the HS ers- 13 in heat so got off and into position OK but could have run a better first 400 though. Encouraging in so far as neg splits auger for better time- so targeting East Region Masters Jan 29. Anyhow splits as called out:
37, 37 (1:14)
[600 in 1:51]
37, 35 (1:12)
2:26.70 FAT
AG open equiv = 1:59.4

C • neg split 6

Stretching 10:00 [0]

Stick and roller plus ROM.

Friday Jan 6, 2012 #

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

Morning air.

Thursday Jan 5, 2012 #

Walking 16:00 [1] 1.6 km (10:00 / km)

Balmy out today (all relative) short change as little time.

Jogging warm up/down 15:30 [2] 2.4 km (6:27 / km)
slept:8.0 weight:63.2kg

1 m before and 1/2 after tempo

Running tempo 22:47 5.0 km (4:33 / km)

Basically 5x800m @ T pace (3:18 per 800 = 4:06 mpk, 6:36 mpm) with 150 jog (1:15) between and 250m at end to make 5k total workout. Working hard at end and didn't want to overdo it cos of racing Sat.

Wednesday Jan 4, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

Frigid out.

Spin warm up/down 16:30 [2] 8.0 km (2:04 / km)

before core

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

Good recovery from yesterday so back to explosive stuff with Gary. L/A/C 20/15/10

Note

PFW
Thurs tempo
Fir rest with core
Sat Regie Lewis track meet- 800m

Tuesday Jan 3, 2012 #

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

Not so cold as antivipated

Jogging warm up/down 22:00 [2] 4.0 km (5:30 / km)

Before and after track plus drills and 4x50m strides

Stretching 10:00 [1]

roller and static

Track intervals (MIT indoor) 6:24 2.0 km (3:12 / km)

Speed wo, 200-600m @ mile pace (39-40s per 200) and group in 800m sets except the lone 4 at end. Could have done more. Went as follows:
600 (39, 40, 39; 1:58) rest 1:10
200 (38) rest 4
500 (38, 40,19; 1:37) rest 1;15
300 (37,18; 55) rest 3
400 (38, 38; 1:16)
Avg 200 = 38.6

Massage 1:00:00 [0]

Monthly overhaul- all good.

Monday Jan 2, 2012 #

Walking 26:00 [1] 2.4 km (10:50 / km)

Nice in the sunny spots- otherwise chill feeling.

Jogging warm up/down 24:30 [2] 4.0 km (6:08 / km)

Before core

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

Started with core , finished with TRX

Sunday Jan 1, 2012 #

Jogging long (Trail) 1:00:00 10.72 km (5:36 / km)

Starting the New Year off at GB. Variations on a theme going for time and quite muddy in places-warm too-over dressed. Legs a bit tight but loosened up after 30 mins.

Walking 28:00 [1] 2.5 km (11:12 / km)

Smells and sunny spots

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