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Training Log Archive: BP

In the 7 days ending Jun 30, 2012:

	activity	#	time	miles		km		+m
	Walking	6	2:28:00	9.63	(15:22)	15.5	(9:33)
	Jogging	4	1:30:26	10.03	(9:01)	16.14	(5:36)	180
	Strength	2	1:00:00
	Spin	1	21:00	4.97	(4:13)	8.0	(2:38)
	Stretching	1	7:00
	Running	1	5:59	1.03	(5:48)	1.66	(3:37)	24
	Track	1	3:14	0.62	(5:12)	1.0	(3:14)
	Total	7	5:35:39	26.28		42.3		204
	[1-5]	7	5:28:39
averages - sleep:4 weight:62.1kg

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Saturday Jun 30, 2012 #

Note
slept:4.0 weight:61.8kg

Home at midnight to wild greeting from the furry children; mr D bowling me over. Got some sleep at least

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

Before mile with drills stretching and 4x50m strides

Running race (OHD mile) 5:59 1.03 mi (5:48 / mi) +24m 5:25 / mi

Warm but breezy. Solid race if somewhat conservative first half (did not carry watch for splits). Solidly in 4th At 3/4 mark and did a Galen Rupp at the line for third equal after kicking it in (photo would have given it me:-). Slow time and about same as 5 years ago. Anyhow fun race and a field of 150. First in the over 40 division and first official Carlisle resident overall.

Jogging warm up/down 5:30 [2] 1.0 km (5:30 / km)

Loosen up then awards and flag and grand parade. Great atmosphere

Friday Jun 29, 2012 #

Note
(rest day)

Work and travel day.
Watched (and had a hard time finding coverage on NBC sports) both men's and women's olymp trials 5000m last night - 2 sprint finishes; the first for 3rd place on the women's team- gal (conley?) came from behind to crack A std and edge out Lucas. In the men's Galen Rupp put down a 52 sec last lap to edge out meister kicker Bernard Lagat, breaking Pre's longstanding trials time also set at Hayward. Exciting stuff. Looks like a lot of strength and depth for T and F. Oh yeah and womens 200 prelims in 22,23 secs not to forget a WR in the mens decathlon!

C • Can you clear something up for me? 2

Note

Have to admit I am somewhat nervous about tomorrows race. Arr back in Boston at midnight, haven't run one for several months and don't know who from the HS track team or OFs will show up. Just have to do it! Game plan is:
First1/4 downhill, position stay in contact
Second 1/4 rising uphill cruise pace
Third1/4 uphill- grind it out, maintain pace
Forth 1/4 uphill finish- wind up and kick.

C • have a good race! 2

Walking 24:00 [1] 2.5 km (9:36 / km)

LT and very nice out

Thursday Jun 28, 2012 #

Walking 28:00 [1] 3.0 km (9:20 / km)
(rest day)

LT saunter- low intensity non- injury inducing exercise.

Wednesday Jun 27, 2012 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Quick trot early- going to be a scorcher today.
Note to self- need to use foam roller on legs today and also plan a taper for weekend to get some more zip in de old legz.

Note

Plugged in last nights 200 into AG calculator just for fun. Turns out it is a masters PR and an all time age graded PR @ 23.1 (83%) so I'll take it- back to running longer though!

Spin 21:00 [2] 8.0 km (2:38 / km)

Rollin hills and mod load-a change to running.

Strength (Legs and core) 25:00 [2]
weight:61.9kg

Cut back session focusing on hams/ gluts and calves 3x15 then core

Stretching (Legs) 7:00 [0]

With knobbly foam roller-kinda ouchie on ITBs

Tuesday Jun 26, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Quick LT outing. Track meet later tonite.

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Made it to track but missed 1500. Warm up strides and some stretching before a 200m

Track race (USATF MN summer) 28 [4] 0.2 km (2:20 / km)

Lane 1 in a 200m, standing start which was slower than comp but came home strong in 28.17, which without sprint training I am pretty happy with.
Another Tarmac track tho at St Loius Park HS

C • Lane 1 is harder because of... 2

C • 28.17 2

Jogging warm up/down 7:30 [2] 1.2 km (6:15 / km)

A few laps to loosen up.

Track 2:46 [4] 0.8 km (3:27 / km)

Then an 800 @ mile pace to gauge pace for Saturday; 82, 84.

Monday Jun 25, 2012 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Pond loop

Jogging warm up/down 12:30 [2] 2.54 km (4:55 / km)

15 laps of indoor track with 16x40m surges.

Strength (Arms and core) 35:00 [3]
weight:62.5kg

15/20 of 3x15 routine plus hams.

Sunday Jun 24, 2012 #

Jogging (Trail) 43:56 8.0 km (5:30 / km) +180m 4:56 / km

French regional park. Trail head is 50m from home to be (now showing sold sign). Cruised the grassy/gravelly trails of the lighted xc ski loop- rolling hills and some steeps. Found a suitable hill for hill sprints- the sledding hill. 130m at average 5% and 200 jog around- starts at 1% then ramps to 9-10%; should be fun:-)

C • XC loop 8

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

Ramble thru the hood.

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