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Training Log Archive: BP

In the 7 days ending Aug 11, 2012:

activity

time

miles

Walking

3:08:50

11.68

(16:10)

18.8

(10:03)

Jogging

1:44:31

12.3

(8:30)

19.79

(5:17)

145

Strength

45:00

Stretching

15:00

Track

10:04

1.86

(5:24)

3.0

(3:21)

Total

6:03:25

25.84

41.59

145

[1-5]

5:48:25

averages - sleep:7 weight:62.2kg

1:14

0:00

» now

Saturday Aug 11, 2012 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Before track with drills and 4x100 strides

Track intervals (Armstrong HS) 8:34 2.4 km (3:34 / km)

Lucked out with access to a local HS track. Plan was a set of threshold intervals starting with 6x400 with 200 recovery with HRM- work at 160-165 (AT) and recovery 120-130; pace target was around 5k pace. Aimed for discipline and went as follows:
84
87
87
88
85
83
Avg = 85.6
Could have done more but need to do a long trail run tomorrow (ie 1 hour).
HR was recovering well to 110-120 so maybe recoveries were too generous.

Jogging warm up/down 6:40 [2] 1.2 km (5:33 / km)

Easing down

Walking warm up/down 4:00 [1] 0.4 km (10:00 / km)

Another easy lap

Stretching 5:00 [0]

Trying to stay loose

Walking 28:00 [1] 2.5 km (11:12 / km)
weight:61.9kg

Evening stroll

Friday Aug 10, 2012 #

Note
slept:7.0 weight:62.5kg (rest day)

Good news is that kg holding steady in the 139 # range despite lack of running and indulgence in comfort foods. Core and walking later. Track with long intervals tomorrow and longer run Sunday is plan, around the old HD list.

Walking 15:00 [1] 1.6 km (9:22 / km)

Quiet LT walkabout

Stretching 5:00 [0]

Legs with roller

Strength (Core) 20:00 [2]

Std routine

Thursday Aug 9, 2012 #

Note

It's the little things! Life chez Pullman (nouveaux) is 95% back to some notion of normality- dogs love their new fenced yard and walking trails. Today's BIG thing, sad to say, is instillation of cable and Internet connection- not a big TV watcher but have been bummed to have missed Olympic coverage, although NYT has done a pretty good job print media wise. 5000m is going to be hot!

Walking 23:00 [1] 2.0 km (11:30 / km)

LT ramble. Very pleasant

Note

New WR in 800m by David Rudisha with homage to Lord Coe; 1:40.91 aka 50 sec laps!

Jogging (trail) 33:52 [2] 6.45 km (5:15 / km) +75m 4:58 / km

Back to endurance base building especially as signed up for NAOC and bought ticket.
Mellow glide through the park along grassy trails (being prepared for XC!) and very pleasant 75F with no discernible humidity.

Wednesday Aug 8, 2012 #

Jogging warm up/down (Indoor track) 11:34 2.54 km (4:33 / km)

Started slow and sped up

Strength 25:00 [2]

Easy core session just to get back into it.

Walking 36:00 [1] 3.2 km (11:15 / km)

Much cooler today

Tuesday Aug 7, 2012 #

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

last track meet of the season and definitely feeling jaded from move. Usual w/u plus drills, stretching and 6x100m wind sprints.

Track race 1:02 [4] 0.4 km (2:35 / km)

Pleasant evening at 85F mild humidity and slight breeze down home straight. Decided to enjoy myself with some sprints and maybe the mile. OF heat of the 400 and drew lane 2 - decent effort and tactics but not feeling super fast and showed in time at 62.xx. Even so finished 2nd just behind a 39 yo, so that was kind of satisfying.

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

Straight onto the 200m in lane 4. Won the heat convincingly in 28.5. Suspect a 27 effort if legs were fresh.
Was going to do the mile afterwards but decided to call it a day.

Jogging warm up/down 6:00 [1] 1.0 km (6:00 / km)

Just easing down, then home.

Monday Aug 6, 2012 #

Note

Just plain old tired from the move this am. Good news is some semblance of normality and a 10 min commute without traffic :-)
Downside ! Hasbeenno TV to watch Olympics so relying on AP, BBC world news web and the NYT on line.
Will get back to exercise routine today and hopefully get to last track meet of season tomorrow night.

Walking 25:00 [1] 2.5 km (10:00 / km)

Nice and sunny out at LT

Jogging (Trail/road) 24:55 [3] 5.0 km (4:59 / km) +70m 4:39 / km

French park with an up tempo mile (7:15 pace) in the middle. Not quite as stiff today.

Stretching 5:00 [0]

Legs-been neglecting this.

Walking 20:00 [1] 1.6 km (12:30 / km)

Evening constitutional with mega sniffing.

Sunday Aug 5, 2012 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Early start to day

Note
(rest day)

Day 3 unpacking and virtually dawn to dusk. All boxes done and most things in their rightful place. Boy are we tired.

Walking 2:50 [1] 2.0 km (1:25 / km)

Hobble around the hood for the dogs

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