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Training Log Archive: BP

In the 7 days ending May 24, 2014:

	activity	#	time	miles		km		+m
	Walking	7	3:32:30	13.67	(15:33)	22.0	(9:40)
	Strength	2	2:20:00	1.86		3.0
	Jogging	4	59:47	6.59	(9:05)	10.6	(5:38)	50
	Stretching	3	41:00
	Running	1	30:26	3.88	(7:50)	6.25	(4:52)	105
	Spin	1	20:00	7.5	(2:40)	12.07	(1:39)
	Drills	2	18:00	0.75	(24:08)	1.2	(15:00)
	Track	2	10:35	2.11	(5:01)	3.4	(3:07)
	Total	7	8:52:18	36.36		58.52		155
averages - sleep:8.6 weight:64.9kg

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Saturday May 24, 2014 #

Walking 36:00 [1] 3.5 km (10:17 / km)

Start of a beautiful weekend

Jogging warm up/down 17:00 [2] 3.0 km (5:40 / km)

2km warm up with 4x50m wind sprints, 1km cool down

Track intervals 7:47 2.4 km (3:15 / km)

Toss up between woodsy fartlek and track - track won! Got out at 2pm and somewhat warm at 80F with modest breeze. Decided on 4x4 (mile pace with 200 walk R) plus 4x2 (800 pace with diagonal walk R). Legs a little heavy but went OK as follows:
81.2
82.0
83.1
82.3
5min R
34.9
35.3
35.4
34.5

C • nice workout. looks like s... 3

Drills warm up/down 10:00 [2] 0.4 km (25:00 / km)

With stretching and hips

Note
slept:9.0

22000 steps, 1990 kcals and 18.5 km today

200m intervals - Splits

400m intervals - Splits

Friday May 23, 2014 #

Walking 36:00 [1] 4.0 km (9:00 / km)
slept:8.25 (rest day)

Gorgeous warm 72F at md

Note

Still like the vivofit for general motivation to keep moving through the day- good excuse to cut meetings short. Covering about 8 miles a day just walking around, burning 1600 kcals.

Thursday May 22, 2014 #

Walking 33:00 [1] 3.4 km (9:42 / km)
slept:8.25 weight:64.9kg

Espied the family of goslings again being readied for a swim lesson.

Note

Next trip to the UK just happens to coincide with the TdF passing through Cambridge. So that's the front end and back end is the Harry Potter studio tour which just happens to be on the route back to LHR. What larks! :)

Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km

Before strength wo

Strength 50:00 [3]

Sped through the routine tonite for some reason.

BW Walking Lunges 3x
Burpees 3x10
Banded Bird Dog 3x20 each

DB Back Lunge 3x10 each (50)
Med Ball Slams 3x10
Hedge Trim 3x30 sec

Back Squat 3x10 (75)
RDL 3x10 (95)
Inverted Row 3x10

180s 16s x 3
VIPR Lateral Jumps 3x10 each
Dead Bug 3x20

Stretching 20:00 [1]

Floor routines and legs with roller

Wednesday May 21, 2014 #

Walking 30:00 [1] 3.2 km (9:22 / km)

LT ramble. A brief encounter...
eider or?

Note

As a reminder of the halcyon days of my youth, and as a "Full Blue", received my invite to the Annual Blues Awards (for Sporting Excellence based on the Oxbridge system) at the University of Western Australia - unfortunately I cant go this year but have been on occassions to mingle with some of Australias finest sportsmen and women. Certianly not in that league but still have the blazer, fond memories and appreciation of middle distance track coach Gary Aitken who was also the grandfather of O in WA.

C • Full Blue for athletics? 2

Running (road) 30:26 [3] 6.25 km (4:52 / km) +105m 4:30 / km

Medicine lake, mod effort in pleasantly warm conditions

Tuesday May 20, 2014 #

Walking 29:00 [1] 3.0 km (9:40 / km)
slept:8.5

Humid and trying to keep biz shirt dry.

Jogging warm up/down 9:20 [2] 1.6 km (5:50 / km)

A mile warm up with 4x wind sprints before speed test

Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)

Usual routine

Stretching 6:00 [1]

Hips and legs

Track intervals 2:48 1.0 km (2:48 / km)

Almost perfect conditions for track with. 78F and no wind. Early season speed endurance test with 400, 300, 200, 100 descending ladder with walking recovery between. Aim was 800m pace with even effort (90%) and good form. Succeeded for the most part and times were OK, albeit with 5 min recovery between efforts. Quads were pretty tight after the 400 which had an effect on the 300. Overall went as follows:
68.7
52.5
32.4
14.8
Definitely work to do.

C • whew - all the walking and ... 3

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

Glacial warm down, getting rid of lactate.

Note

One point worth noting is that the fastest set in this sequence was in track spikes man on man, the others solo in racing flats and today's workout in standard trainers with superfeet inserts- cant be too careful with the feet- so a little bit more swing weight on the end of the leg . I guess that will translate favorably under race conditions (hopefully a close to 60sec 400 and 2:20 800 is in my future).
The other point is that I felt tired going into the session- both mentally and physically, but needed to get this one under my belt to assess current form. As a track coach once said to me "don't let how you feel determine how you will race". True enough.

C • it really helps to have som... 4

400, 300, 200, 100 - Splits

Monday May 19, 2014 #

Walking 21:30 [1] 2.5 km (8:36 / km)
slept:8.75

Catching a break

Spin warm up/down 20:00 [2] 7.5 mi (2:40 / mi)

High cadence easy effort

Stretching 15:00 [1]

Hip drills and legs with roller.

Sunday May 18, 2014 #

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

Going to bea nice sunny day

Jogging warm up/down (Treadmill) 16:12 [2] 3.0 km (5:24 / km) +30m 5:09 / km

Ramp up before strength

Strength 1:00:00 3.0 km (20:00 / km)

Catch up session. Boot camp Sunday, more aerobic than pure strength. Plan was 2 rotations, but got through it fast so did 3. Two mins rest between sets. Each set as follows:

Row 1000m

Vipr Thrusters 10

Vipr Pulls 10 each side

Vipr Bent Over Row 10

Split Squat Jumps 10 each side

Plyo Board 60 sec (N,W, S, E)

Push Ups 10

Battle Ropes 30 sec

Squat Jumps 10

Med Ball Slams 10

Planks 2 min

Alt Leg Ext Bridges 1 min each

Strength 30:00 [2]

More pushing and pulling in the yard, tired now!

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