Training Log Archive: BPIn the 7 days ending Jun 21, 2014:
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Saturday Jun 21, 2014 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Bootiful day, landscape drying out
Jogging warm up/down 14:00 [2] 2.4 km (5:50 / km)
Mile before with 4x100 strides and 1/2 mile after intervals
Drills warm up/down 6:00 [1] 0.6 km (10:00 / km)
Usual routine
Stretching 12:00 [1]
Legs and hips
Track intervals 11:35 3.2 km (3:37 / km)
Felt pretty fresh this am following the 2 recovery days, but decided that less intensity was in order. Warm sunny 80F with light breezy conditions. Took a leaf from Rudy's training and planned on 8x400m at 85% effort with 200 walk recovery. Didn't have a pace target in mind but was hoping for under 90secs per lap. Plan was to run even effort 200s with relaxed stride and see what happened. Felt pretty loose before starting but seemed to loosen up through the set and was pleasantly surprised to see the times inch downwards with equivalent effort (last one I did increase cadence in the last 200!). Took a water stop between sets of 4 so an extra minute rest there. Went as follows:
89.3
88.7
88.7
86.9
86.8
86.4
85.6
82.9
Avg per 200= 43.5
89.3
88.7
88.7
86.9
86.8
86.4
85.6
82.9
Avg per 200= 43.5
Note
Last session reminded me of my personal effort for pace guide.
100% all out effort at the end of a race (eg last 180 of an 800)
90% first lap of an 800 (70-72 sec)
85% first lap for a mile (80-85)
80% first part of a longer effort eg 3-5k
100% all out effort at the end of a race (eg last 180 of an 800)
90% first lap of an 800 (70-72 sec)
85% first lap for a mile (80-85)
80% first part of a longer effort eg 3-5k
Strength 30:00 [1]
Picking up sticks, pushing the mower and catching highlights of Germany vs Ghana (great second half with some nice goals).
Walking 26:00 [1] 2.4 km (10:50 / km)
Evening stroll through the park.
Now 6 weeks since starting with the vivofit I have covered 360 miles, avg of 14,500 paces per day (not logged all of this) and lost 1kg.
Now 6 weeks since starting with the vivofit I have covered 360 miles, avg of 14,500 paces per day (not logged all of this) and lost 1kg.
Friday Jun 20, 2014 #
Stretching 10:00 [1]
Hips and legs
Walking 22:00 [1] 2.5 km (8:48 / km)
(rest day)
Back to sunny days, mugginess felt.
Thursday Jun 19, 2014 #
Note
Seriously considering calling a rest day today.
Walking 50:00 [1] 4.8 km (10:25 / km)
(rest day)
And yes a rest day. Went exploring the woods- totally water logged and torrents raging in all the gullies. Enough of this rain!
Wednesday Jun 18, 2014 #
VO2 test (treadmill) 17:40 3.25 km (5:26 / km) +33m 5:10 / km
Moment of truth and sadly the test was a bust and have a redo planned. V02 max not achieved. Problems were fatigue and stress going in that resulted in a basal HR at test start of 90 (RHR is around 40), and with a 1 mile warm up in a hot gym quickly jumping that to 140-150 which is normally comfortably in zone 3 for me. Started the tread too fast and had to call it off at 8mins in - psychological failure. Got some data but not a mapping of zones or V02 max estimate..
Anyhow at 6:50 pace HR was 158 and V02 3034 ml/min at an RQ=0.99 (approx AT) and equates to V02 49ml/kg/min or 0.31 ml O2/kg/beat at AT.
For comparison, last test 7/14/12 had AT at 6:30 pace with HR 164, 3308 ml/min for 53 ml/kg/min and 0.33 mlO2/kg/beat. Didnt get to max on that one either due to secretions in the mask. Anyhow today seems to be an underestimate of "actual" by 5-10%. To be confirmed!
Generally speaking for a trained masters athlete, V02 declines by 0.5% per year or 5% per decade vs sedentary decline of 10%. So if all test situations were equivalent, and clearly they are not, I would have expected an AT around 52ml/kg/min.
Anyhow at 6:50 pace HR was 158 and V02 3034 ml/min at an RQ=0.99 (approx AT) and equates to V02 49ml/kg/min or 0.31 ml O2/kg/beat at AT.
For comparison, last test 7/14/12 had AT at 6:30 pace with HR 164, 3308 ml/min for 53 ml/kg/min and 0.33 mlO2/kg/beat. Didnt get to max on that one either due to secretions in the mask. Anyhow today seems to be an underestimate of "actual" by 5-10%. To be confirmed!
Generally speaking for a trained masters athlete, V02 declines by 0.5% per year or 5% per decade vs sedentary decline of 10%. So if all test situations were equivalent, and clearly they are not, I would have expected an AT around 52ml/kg/min.
Stretching 10:00 [1]
Before test, with tight quads on roller and hip exes.
Walking 21:00 [1] 2.2 km (9:33 / km)
Contemplating life.
Spin warm up/down 12:30 [2] 7.0 km (1:47 / km)
Back to the gym for strength session. Feeling tired!
Stretching 6:00 [1]
Legs with roller
Strength 1:00:05 [2]
A more leisurely pace tonite- routine as follows:
Back Squat 3x10
Box Jumps 3x10
Push Up to Slide Plank 3x5 each
RDL 3x10
SLRDL Floor DB 3x10 each
Inverted Row 3x10
Walking Lunges 3x
Vipr Jumps 3x10 each
Lateral Lunges 3x10 each
Asst Chin Up 3x10
Thruster 3x10
Clams 3x
Back Squat 3x10
Box Jumps 3x10
Push Up to Slide Plank 3x5 each
RDL 3x10
SLRDL Floor DB 3x10 each
Inverted Row 3x10
Walking Lunges 3x
Vipr Jumps 3x10 each
Lateral Lunges 3x10 each
Asst Chin Up 3x10
Thruster 3x10
Clams 3x
Tuesday Jun 17, 2014 #
Walking 24:00 [1] 2.4 km (10:00 / km)
Leisurely pace as trying to not to get too sweaty on a warm 83F day.
Jogging warm up/down 13:00 [1] 2.4 km (5:25 / km)
Mile before with strides and half after intervals.
Stretching 5:00 [1]
Legs and hips
Drills 5:00 [1] 0.4 km (12:30 / km)
8x50m std routine
Track intervals 2:59 1.0 km (2:59 / km)
Had no plan for tonite except to go home for a snooze. Hot and humid (83F and 60%) and thought about an 8,6,4,2 ladder. Had to share the track with the little league 5,6 year olds, so modified to a 4,3, 2, 1 ladder with 200m walk recovery. Didn't push that hard so I'll take the times as they are. Biggest challenge of the night was shirt or no shirt? In the end pragmatism won out over modesty!
Went as follows:
75.1
56.0
34.1
14.4
Avg per 200 = 35.8
And done. But have to start doing some longer intervals as I have a good fix on sprint speed.
Up tomorrow is a VO2 max test on the treadmill, so will be interesting to see where overall aerobic capacity is (last measured in 2012).
Went as follows:
75.1
56.0
34.1
14.4
Avg per 200 = 35.8
And done. But have to start doing some longer intervals as I have a good fix on sprint speed.
Up tomorrow is a VO2 max test on the treadmill, so will be interesting to see where overall aerobic capacity is (last measured in 2012).
Monday Jun 16, 2014 #
Walking 29:00 [1] 3.0 km (9:40 / km)
Nice out again
Spin warm up/down 16:00 [2] 9.6 km (1:40 / km)
High cadence
Stretching 5:00 [1]
Legs with roller
Strength 15:00 [2]
Hips, core, abs.
Note
Caught the end of the USA World Cup opener: nice late game winner vs. Ghana.
Sunday Jun 15, 2014 #
Running long (Road) 1:00:03 11.9 km (5:03 / km) +155m 4:44 / km
Time for some slow twitch fiber conditioning- 1 hour run which is long for me these days ;) Medicine Lake trail with beastly cross wind that tested me on the second half- so even splits with more effort needed 2/3 in. Otherwise 62 F and 85%rh, had rain jacket and over knee CWX compression tights on, so a bit over dressed. Needed a stretch break for tight quads. Anyhow caught a break in the rain and even the sun showed briefly through the clouds. Lots of wind damage in evidence from overnight storm.
Walking 45:00 [1] 4.0 km (11:15 / km)
And the sun comes out...