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Training Log Archive: BP

In the 7 days ending Jan 14, 2012:

activity

time

miles

Jogging

2:37:29

17.85

(8:49)

28.72

(5:29)

Walking

1:53:00

6.46

(17:29)

10.4

(10:52)

Strength

1:15:00

Stretching

20:00

Spin

16:30

4.97

(3:19)

8.0

(2:04)

Track

11:16

2.24

(5:02)

3.6

(3:08)

Total

6:33:15

31.52

50.72

[1-5]

6:13:15

averages - weight:63.3kg

1:23

0:00

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Saturday Jan 14, 2012 #

Jogging (xc trails) 33:06 6.5 km (5:06 / km) +45m 4:55 / km

At GBF sans skiers. Wind chill- glad I had layers- and a bit slippery - could have used dobbs.
Planning on skiing tomorrow at Windblown.

Note

In anticipation of first ski this season - skis are waxed and ready.

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

bright but chilly.

Note

Ron Clarke's bio (The Unforgiving minute) arrived from Oz. Now have to track down an affordable version of Herb Elliott's "Golden Mile".

Friday Jan 13, 2012 #

Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)

1 1/2 m before and 1 m after track. Plus drills and 4x50m strides

Track intervals (MIT indoor) 3:09 1.2 km (2:37 / km)

Speed workout 4x100 and 4 x200 @90% of max (31-32 per 200) with 100 jog between 100s and 100 walk between 2's. Ran them from lane 3. Went as follows:
15.9, 15.5, 15.4, 15.4 (avg = 15.6)
31.7, 31.9, 31.8, 31.8 (avg = 31.8)

Stretching 10:00 [0]

Some before and a bit after track wo.

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

Home early and not bad outside.

Thursday Jan 12, 2012 #

Note

Change of plans - working from home- more snow than expected and given impending move of our labs/offices out of Cambridge, this weekend, office is chaos right now. So maybe easy run/rest today and track wo (MIT) tomorrow.

Stretching 10:00 [0]
(rest day)

Otherwise a washout day- all bets off outside.

Note

In a flurry of proactive planning, booked planes, cars and hotels for upcoming A meet - wow!

Wednesday Jan 11, 2012 #

Walking 22:00 [1] 2.0 km (11:00 / km)
weight:63.3kg

Moving ok
Another fun session last night- disciplined enough not to make it competitive. And a pleasing reminder that in my 2nd indoor season as a masters age runner and approaching 3rd outdoor, have made a lot of progress on the track not least of which having achieved All American age group standard across 3 distances. Plan to stick at it while I can.

C • Plan to stick at it 1

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

before wo.

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

Another killer session with Gary, jumping, squats etc. Good energy. L/A/C = 20/15/10

Tuesday Jan 10, 2012 #

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

Carlisle dry and a dusting of snow in Cambridge!!
PFW
Tue track VO2 max long ints
Wed spin and strength
Thurs track speed short reps.
Fri core and ?
Sat no race :-(

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Before and after wo. plus 8x50m strides, drills and stretching.

Track intervals (Tufts indoor) 8:07 2.4 km (3:23 / km)

Back with Mystic valley and 6x400m @ mile pace with 200m jog recovery (1:30-1:45). Busy track and ran these in lane 2 / 3 to dodge traffic. Went as follows and could have done a couple more:
1:23
1:24
1:23
1:22
1:21
1:14

Monday Jan 9, 2012 #

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

Out and about

Jogging warm up/down 19:50 [2] 3.22 km (6:10 / km)

before strength

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

Std with kettle bells, TRX etc (15/15) ending with planks

Sunday Jan 8, 2012 #

10 AM

Jogging (road) 49:33 10.0 km (4:57 / km) +41m 4:51 / km

Something different. Coolish out and took about 20 mins to loosen up- otherwise moving along nicely. Aimed for 10k and constitutes a longish run for me.

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