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Training Log Archive: BP

In the 7 days ending Dec 6, 2014:

activity # timemileskm+m
  Walking6 2:27:30 9.26(15:56) 14.9(9:54)
  Strength2 1:20:00
  Massage1 1:00:00
  Jogging3 57:23 6.71(8:33) 10.8(5:19) 50
  Stretching5 38:00
  Spin2 30:03 11.93(2:31) 19.2(1:34)
  Running2 10:56 1.93(5:41) 3.1(3:32)
  Total6 7:03:52 29.83 48.0 50
  [1-5]6 6:03:52

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SuMoTuWeThFrSa

Saturday Dec 6, 2014 #

Note
(sick)

Seattle- sick with some sort of lurgy-ugh

Friday Dec 5, 2014 #

Stretching 10:00 [1]

Legs and hips with roller

Walking 21:30 [1] 2.5 km (8:36 / km)
(rest day)

Gotta do sumtin

Thursday Dec 4, 2014 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Warm enough at 28F to go sans hat and gloves

Jogging warm up/down (Treadmill) 15:00 [2] 2.8 km (5:21 / km)

Mile w/u with 4x100m strides at pace and 1.2 km w/d after intervals

Running intervals (Treadmill) 6:00 intensity: (1:00 @3) + (3:30 @4) + (1:30 @5) 1.6 km (3:45 / km)
max:157

Short session with 4x400 at 6m/m ie 1:30 with equal time 200walk/jog recovery.
Focused on powering off the tread with high cadence so as not to over stride (staying ahead of the tread)
With warmup and cool down 5k in 27:00

Stretching 5:00 [1]

Legs

Wednesday Dec 3, 2014 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Short outing

Spin warm up/down 15:00 [2] 9.2 km (1:38 / km)

Quick loosen up

Strength 1:00:00 [3]

Solid plyo and strength session.

Mountain Climbers 4 x 20 s
Lateral Mountain Climbers 4 x 20 s
Push-Ups-Side to Side w/MB 3 x 10

SA shoulder Press 3 x 12
Dips 3 x 12
Dynamic Oscillary Squat 3 x 12

Lunge Squat Jumps 3 x 10
Slams 3 x 10
Skaters 3 x 30 s
Squat Jump- Sand Bag Release 3 x10

SA Cable rows 3x 12
Skiiers 3 x 12
½ kneeling lat pulls 3x12

Broad Jumps 3x4
Straight Leg Bounds 3 x 4
Side to Side Box Jumps 3 x 4

Cool down 3x12 Cats/Cows, Hip rotations, Hydrants

Stretching 8:00 [1]

Legs and hips with roller

Tuesday Dec 2, 2014 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Bitter wind but 21F

Jogging (Treadmill) 26:03 intensity: (8:00 @2) + (12:00 @3) + (6:03 @4) 5.0 km (5:13 / km) +50m 4:58 / km

More speed play with 30s to 2 min intervals (7:30-6:40 pace) with up to 1 min recovery jog.

Massage 1:00:00 [0]

Monthly maintenance

Monday Dec 1, 2014 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Frigid at 4F

Spin warm up/down 15:03 [2] 10.0 km (1:30 / km)

High cadence effort

Stretching 5:00 [1]

Legs with roller

Strength 20:00 [2]

Core, abs and hips.

Sunday Nov 30, 2014 #

Jogging warm up/down (Treadmill) 16:20 [2] 3.0 km (5:27 / km)

2km before with 4x100m strides at target pace and 1km after inteervals

Running intervals (Treadmill) 4:56 intensity: (1:00 @3) + (3:56 @4) 1.5 km (3:17 / km)

Plan was 5x300m around 1 min per interval with 200m walk/jog recovery (1:30) between. Set tread for 11.2 mph (=5:20 pace) and out of curiosity used split watch per track markings: Went OK as follows:
59
61
59
59
58
Avg 59.2 which is pretty much what the table said, although interesting to note 1-2s variations likely due to when I initiated the tread acceleration and of course when the split timer was pressed.

Walking 13:00 [1] 1.5 km (8:40 / km)

And a bit of walking

Stretching 10:00 [1]

Legs with roller and hip exes.

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