Training Log Archive: BPIn the 7 days ending Jun 28, 2014:
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Saturday Jun 28, 2014 #
Jogging 11:00 [2] 2.0 km (5:30 / km)
A few laps to warm up then 4x50 and 3x150m wind sprints
Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)
Hips and std routine
Stretching 15:00 [1]
Legs with roller
Note
MN state Star of the North Games track meet. Warm and muggy at 78F and 80%rh. Vicious wind down back straight at 15mph and gusting. Fast times there were not to be.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Track race 2:35 [4] 0.8 km (3:14 / km)
Debut 800m in over a year. About 8 people so one heat, starting In lanes and breaking at the 150m. Given how the wind knocked folk around in the straight to the 400 finish, decided to run for place rather than time. Lane 2 start so could see evryone else.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Track race 29 [4] 0.2 km (2:25 / km)
Back about 20 mins later for the 200, ran off Lane 6 in the masters heat and finished second. Once again the wind was brutal!
Note
Overall a satisfying morning and so far have hit the qualifying times for the Nat Senior games in the 100, 200, 400 and 800. 1500 to come and of course have to qualify in July. So far so good!
Walking 48:00 [1] 4.5 km (10:40 / km)
Catching the break in the rain. Loosening up walk in the park.
Friday Jun 27, 2014 #
Walking 25:00 [1] 2.4 km (10:25 / km)
(rest day)
Lazy walk, keeping legs loose but rested.
Thursday Jun 26, 2014 #
Walking 33:00 [1] 3.75 km (8:48 / km)
Brisk LT outing- got nice and sweaty (not good for biz shirt). Remembered hat to ward of skin cancer risk.
Jogging (Trail) 19:17 [2] 3.5 km (5:31 / km) +50m 5:09 / km
Easy peasy through the woods. A tad humid.
Note
Catching up on World Cup,action- we go through :)
Wednesday Jun 25, 2014 #
Spin warm up/down 16:09 [2] 10.0 km (1:37 / km)
Easy effort, high cadence
Strength 1:00:00 [3]
Adjusted schedule to do this main session earlier in the week , so as not to sap the legs too much for Saturday (gettin older ya know).
Higher energy middle of the day so went well.
Thruster 3x10
Burpee 3x10
Banded Bird Dog 3x20
Ice Skaters 3x10 each
Lateral Lunges 3x10 each
Kayak 3x30
OH Med Ball Walking Lunges 3x
Rotational Med Ball Slams 3x10 each
Dead bug 3x20
SLRDL Bosu 3x10 each
Plyos (30 sec x 4) x3
(Up Back, Left Right, NWSE, Corners)
Bosu Knee Kicks 3x20
Higher energy middle of the day so went well.
Thruster 3x10
Burpee 3x10
Banded Bird Dog 3x20
Ice Skaters 3x10 each
Lateral Lunges 3x10 each
Kayak 3x30
OH Med Ball Walking Lunges 3x
Rotational Med Ball Slams 3x10 each
Dead bug 3x20
SLRDL Bosu 3x10 each
Plyos (30 sec x 4) x3
(Up Back, Left Right, NWSE, Corners)
Bosu Knee Kicks 3x20
Stretching 10:00 [1]
Legs with roller and hip drills.
Walking 26:00 [1] 2.5 km (10:24 / km)
Getting some paces in to meet daily target. Twilight nice.
Tuesday Jun 24, 2014 #
Walking 52:00 [1] 4.8 km (10:50 / km)
Longer than planned, however productive business discussion en route.
Note
For speed work tonite thinking of 150m at 800 race pace with 50m float (200m) x4 with no rest.
Jogging warm up/down 14:00 [2] 2.4 km (5:50 / km)
Mile before with strides and half mile after workout.
Stretching 10:00 [1]
Extended session on legs and hams.
Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)
Std routine
Track 2:51 0.8 km (3:34 / km)
Decided to do a poor mans TT ie not too taxing mentally or physically so settled on a 150/50 race speed/float sequence. Plan was 27/15 =42 sec per 200 for 2:48 total. Nice conditions with 81F and decent breeze down back straight. Ran solo and went as follows (rounded to nearest second ):
27/15 = 42 spot on
28/17 = 45 lost the plot on the float idea
29/16 = 45 getting it back together
28/11 = 39
Avg per 150 = 28 aka 37.5 per 200 so 2:30 pace. Would like to do better than that, however would be happy with sub 2:35 for opening race of season.
27/15 = 42 spot on
28/17 = 45 lost the plot on the float idea
29/16 = 45 getting it back together
28/11 = 39
Avg per 150 = 28 aka 37.5 per 200 so 2:30 pace. Would like to do better than that, however would be happy with sub 2:35 for opening race of season.
Monday Jun 23, 2014 #
Note
PFW
Mon easy plus core
Tues Speed tune up (300s?)
Wed Strength
Thurs easy run
FriRest
Sat SOTN games 800
Mon easy plus core
Tues Speed tune up (300s?)
Wed Strength
Thurs easy run
FriRest
Sat SOTN games 800
Walking warm up/down 30:00 [1] 3.0 km (10:00 / km)
A warm feeling 80F today - getting a little sweaty.
Jogging warm up/down 14:20 [2] 2.5 km (5:44 / km) +25m 5:28 / km
Easy ramp up.
Strength 15:00 [2]
Core, abs and hips.
Stretching 6:00 [1]
Legs with roller
Sunday Jun 22, 2014 #
Jogging (road/trail) 56:00 11.1 km (5:03 / km) +180m 4:40 / km
A time on legs (TOL) and humidity conditioning (HC) run. About 4.5 k of road (22) at beginning and end to avoid the underwater sections, then 6.6k (34) in French park on very muddy trails. Satisfying run as kept a disciplined zone 2/3 effort until the last k home. Temp 70F, rh 74%.
Walking 27:00 [1] 2.4 km (11:15 / km)
Quick outing to beat the t storms
POA rest of day = couch potato watching World Cup action. Go USA!
POA rest of day = couch potato watching World Cup action. Go USA!
Note
Just chilllin'
Note
Timings everything! Just fertilized the lawn ahead of a rain squall. Back to the TV!
Walking 15:00 [1] 1.6 km (9:22 / km)
Half time stretch break
Aw shucks a draw against Portugal however a world class effort. USA can play football!
Aw shucks a draw against Portugal however a world class effort. USA can play football!