Training Log Archive: BPIn the 7 days ending Feb 14, 2015:
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Saturday Feb 14, 2015 #
Snowshoe 30:15 [2] 3.2 km (9:27 / km) +50m 8:46 / km
SS not really needed, however added security of crampon teeth on some icy patches was nice to have.
Strength 25:00 [2]
Hips, abs, core, arms and shoulders.
Stretching 5:00 [1]
Legs with roller
Note
Caught a fair bit of the Millrose games and all of the Wanamaker mile. Lagat crushed the old masters mile record by almost 4 sec with a 3:54.91 in what seemed to be a very smart even split race for him. Centrowitz held off Kiwi Willis to win in a tight 3:51.xx finishing duel. Good stuff!
Friday Feb 13, 2015 #
Event: 10th Annual Sprint Camp
Jogging (Treadmill) 20:45 3.6 km (5:46 / km) +54m 5:22 / km
max:138
Mid distance run keeping HR below 140
Stretching 10:00 [1]
Legs with roller and hip drills
Note
Since I haven't got many running miles in my legs since Nov, have decided on a conservative build up targeting around 20k total for the coming week. W2 base. W8 po.
Walking 15:00 [1] 1.5 km (10:00 / km)
Airport hiking - those A gates!
Anyhow it was colder with more snow in NJ than MN at present
Anyhow it was colder with more snow in NJ than MN at present
Thursday Feb 12, 2015 #
Note
weight:65.7kg
Travel day
Planning 45:00 [0]
(rest day)
Sitting on a plane and resting, plus rereading Peter Coe's excellent book on training for the middle distance events, as well as gleaning some advice on base building (1L, 2M and 2S runs per week) from RW mag.
Walking 28:00 [1] 2.5 km (11:12 / km)
Mostly airport hiking
Wednesday Feb 11, 2015 #
Jogging warm up/down (Treadmill) 11:45 [2] 2.0 km (5:53 / km) +30m 5:28 / km
Strength 1:05:00 [3]
Dynamic drills, ROM, TRX squats, hams, chest, shoulders and cool down with stretching. Details as follows:
2x dynamic drills
A Skips
A-B Skips
Walking RDLs
Karoke with knee drive
High knee with butt kicks
SL Hip bridges on Foam Roller 3x 15
SL TRX Squats 3 x 15
SA Chest Press 3 x 15
SA Row 3 x 15
Hip Adduction 3 x 15
Hip Abduction 3 x 15
Deltoid Complex 3 x 10
Goal Posts 3 x 10
Deltoid Fly 3 x 10
Cool down x2
Hip circles, clams (4pos), Childs pose, cats and cows
2x dynamic drills
A Skips
A-B Skips
Walking RDLs
Karoke with knee drive
High knee with butt kicks
SL Hip bridges on Foam Roller 3x 15
SL TRX Squats 3 x 15
SA Chest Press 3 x 15
SA Row 3 x 15
Hip Adduction 3 x 15
Hip Abduction 3 x 15
Deltoid Complex 3 x 10
Goal Posts 3 x 10
Deltoid Fly 3 x 10
Cool down x2
Hip circles, clams (4pos), Childs pose, cats and cows
Tuesday Feb 10, 2015 #
Jogging (treadmill) 19:40 [2] 3.2 km (6:09 / km) +78m 5:29 / km
No time for anything else. Played with incline.
Otherwise 8km and 11000 steps covered for the day.
Otherwise 8km and 11000 steps covered for the day.
Monday Feb 9, 2015 #
Walking 25:00 [1] 2.75 km (9:05 / km)
Warm and sunny ;)
Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km) +30m 5:26 / km
Easy effort (new shoes, Ravenna 6)
Strength 25:00 [2]
Core, abs, hips and hams.
Note
End week 8 - going so-so.
Sunday Feb 8, 2015 #
Jogging (Treadmill) 27:52 5.0 km (5:34 / km) +50m 5:18 / km
max:158
Base W2. Decided on a mid length 5km cut down run keeping HR within 140-160 range. Can't say it was easy effort wise. Felt a twinge in the left knee so took a quick stretch break at 4km. Otherwise as follows:
5:51
5:43
5:34
5:29
5:15
5:51
5:43
5:34
5:29
5:15