Training Log Archive: BPIn the 7 days ending Jan 26, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Jan 26, 2013 #
Walking 51:00 [1] 4.5 km (11:20 / km)
Catching up day. Milder temps so dogs could enjoy a walk.
aka Australia Day!
aka Australia Day!
Friday Jan 25, 2013 #
Note
(rest day)
Time for a break, all day meeting so rest day. May try for some core / TRX later.
Thursday Jan 24, 2013 #
Note
Still inspired by Dara's life story, philosophy and competitive urge - still keeping in great shape (OK I'll admit it - nice abs too and she's not afraid of pull ups).
Jogging (treadmill) 40:32 7.0 km (5:47 / km) +236m 4:57 / km
ahr:132 max:154 weight:64.8kg
Uphill running routine. Legs were tired however HR no issue - stayed largely within z3 @140. Went as follows:
10 mins wu increasing speed @2%
5min 7mph @2%
5 min 6.8 @4%
5min 6.4 @6%
5min 6.0 @8% (just about hanging on)
Then decreasing grade by 1% per minute while increasing speed to 7.5mph.
Cool down for a couple of minutes @6mph
10 mins wu increasing speed @2%
5min 7mph @2%
5 min 6.8 @4%
5min 6.4 @6%
5min 6.0 @8% (just about hanging on)
Then decreasing grade by 1% per minute while increasing speed to 7.5mph.
Cool down for a couple of minutes @6mph
Wednesday Jan 23, 2013 #
Note
Dear Diary, today I met Dara Torres (with photo to prove it) and am somewhat inspired to try swimming!
Jogging warm up/down (tradmill) 10:36 [2] 2.0 km (5:18 / km)
Increasing speed every 30 sec to 7:30 pace
Strength 56:00
10 min abs to start to get abs like DT's :)
Then lactate super sets 3x (20 squat jumps +30#, 40 squat thrusts, 10 lunge hops) with 2 mins res between. 3x 12 box jumps and cleans, then arms and shoulders, pullups and rows, finishing with hyperextensions. Tough but got through it.
Then lactate super sets 3x (20 squat jumps +30#, 40 squat thrusts, 10 lunge hops) with 2 mins res between. 3x 12 box jumps and cleans, then arms and shoulders, pullups and rows, finishing with hyperextensions. Tough but got through it.
Stretching 15:00 [0]
Roller and trainer assisted.
Tuesday Jan 22, 2013 #
Jogging warm up/down (treadmill) 16:30 [2] 3.0 km (5:30 / km)
2k before and 1 after intervals. Inside mandatory today on account of -5F outside.
Running intervals (treadmill) 24:46 5.0 km (4:57 / km) +50m 4:43 / km
ahr:140 max:163 slept:10.0
1,2,3 up down time program - just the trick for jet lag :)
1min @10mph,1 min jog recovery (6mph)
2min@ 9.5mph, 2 min jog recovery
3min@ 9mph, 3 min jog recovery
3@10
2@ 9.5
1@ 9
Foot was fine and felt reasonably fluid at 6 min/mile pace. Avg = 6:25 (4 m/k) pace for work periods.
1min @10mph,1 min jog recovery (6mph)
2min@ 9.5mph, 2 min jog recovery
3min@ 9mph, 3 min jog recovery
3@10
2@ 9.5
1@ 9
Foot was fine and felt reasonably fluid at 6 min/mile pace. Avg = 6:25 (4 m/k) pace for work periods.
Note
weight:65.2kg
H.... C..! only 9w to JK and 10w to FP, so need to get a macro / micro cycle program designed so as to peak for S/L/L and then S/L/M. Base fitness seems Ok, but lacking top end speed at present - maybe that's a really good thing for O?!
Basic components will include tempo (HTFU), intervals (VO2 max) and a longer run/ski (base endurance).
Basic components will include tempo (HTFU), intervals (VO2 max) and a longer run/ski (base endurance).
Stretching 6:00 [0]
Legs with roller and some hip action.
Monday Jan 21, 2013 #
Note
Back in the US of A. Left behind more snow than found on arrival in MSP.
Mont Blanc off to left obscured by cloud
Vers Les grandes Montets
Cabin in the woods
Les Dents
White Burgundy?
Spent the night in a very rustic Chateau in Bourgogne - no hot water, no shower!
Mont Blanc off to left obscured by cloud
Vers Les grandes Montets
Cabin in the woods
Les Dents
White Burgundy?
Spent the night in a very rustic Chateau in Bourgogne - no hot water, no shower!
Walking 15:00 [1] 1.0 km (15:00 / km)
Schlepping bags through train stations, airport terminals etc. Should code as core training :)
Sunday Jan 20, 2013 #
Walking 45:00 [1] 4.0 km (11:15 / km)
Around the village
XC ski (Skate) 1:39:00 [3] 20.0 km (4:57 / km) +260m 4:39 / km
Tourist trails around Chamonix, through the pine trees. Fresh snow and pine debris from last nights winds made for slow going. Sun came out though, so beautiful views of the Alpes Grandes. Not terribly high around 1200m but felt some altitude effects.
Note
Snow in France, Paris air traffic disrupted, London worse. Flight cancelled- oh to be home.