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Training Log Archive: BP

In the 7 days ending Mar 28, 2015:

	activity	#	time	miles		km		+m
	Walking	7	2:54:00	10.91	(15:57)	17.55	(9:55)
	Jogging	5	1:56:32	13.24	(8:48)	21.31	(5:28)	225
	Strength	2	1:12:00
	Stretching	3	25:00
	Trail running	1	21:34	2.39	(9:01)	3.85	(5:36)	50
	Total	7	6:49:06	26.54		42.71		275
averages - sleep:10 weight:64.7kg

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Saturday Mar 28, 2015 #

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

Sunny but chilly

Trail running (French XC) 21:34 3.85 km (5:36 / km) +50m 5:16 / km

S/MR1. Pleasant out, but heavy going underfoot.

Note

Scanned the U.S. champs sprint results out of interest. Apart from the somewhat overlong courses (except for Brown) we are woefully slow across the board. Looked like an interesting venue anyhow.

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long

Walking 20:00 [1] 2.2 km (9:05 / km)

Jogging (Road) 22:51 4.25 km (5:23 / km) +50m 5:05 / km

MR2. Easy run in the fresh air.

Stretching 10:00 [1]

Legs with roller

Thursday Mar 26, 2015 #

Walking 23:00 [1] 2.4 km (9:35 / km)
(rest day)

Still pretty chilly out.

C • Did you see the 800 @ maste... 4

Wednesday Mar 25, 2015 #

Walking 25:00 [1] 2.5 km (10:00 / km)

Biting wind- no gloves = cold hands

Jogging warm up/down (Treadmill) 15:00 [2] 2.55 km (5:53 / km) +25m 5:36 / km

SR2

Strength 1:00:00 [2]

Lighter sesion, dynamic drills, legs and arms then cool down.

Form Running Drills:
A Skips, B Skips, C Skips, Butt Kicks, High Knees, Karaoke

RDLs on Blue Pad 3 x 15
Seated Leg Curls 3 x 12

Flat bench 3 x 12
DB Front Raise 3 x 15

Walking Lunges 3 x 12
Power Step Ups 3 x 20 sec

Biceps Curls 3 x 15
Triceps Extensions 3 x 15

Cool Down
Clams
Hip Circles
Cat and Cow

Tuesday Mar 24, 2015 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Quick outing

Jogging (Treadmill) 25:20 4.5 km (5:38 / km) +45m 5:22 / km

MR1 with a few strides thrown in for variety.

Stretching 5:00 [1]

Legs with roller

Monday Mar 23, 2015 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Wet/slushy under foot.

Jogging (Road) 18:21 3.5 km (5:15 / km) +40m 4:58 / km

SR1 outside was quite pleasant.

Strength 12:00 [2]

Mostly hip drills

Sunday Mar 22, 2015 #

Walking 31:00 [1] 2.8 km (11:04 / km)
slept:10.0 weight:64.7kg

Cold with snow promised

Jogging (treadmill) 35:00 6.51 km (5:23 / km) +65m 5:07 / km

LR for the week with some causal fartlek thrown in to make things more interesting.

Stretching 10:00 [1]

Legs with roller and hips

Note

Inaugural jam session for the Celtic Cobbers band playing a "unique" blend of Aussie bush music and Irish pub songs. Lots of fun but won't quit my day job (yet) :)

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