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Training Log Archive: BP

In the 7 days ending May 23, 2015:

activity # timemileskm+m
  Walking7 12:45:00 34.61(22:06) 55.7(13:44) 900
  Strength2 1:05:00
  Massage1 1:00:00
  Jogging2 30:00 3.42(8:47) 5.5(5:27) 27
  Drills 2 16:00 0.62(25:45) 1.0(16:00)
  Stretching2 10:00
  Track1 2:05 0.5(4:11) 0.8(2:36)
  Total7 15:48:05 39.15 63.0 927
  [1-5]7 14:48:05

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SuMoTuWeThFrSa

Saturday May 23, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)

Cloudy day fells like rain coming

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

1 mile before with 4x100 strides and a bit after track

Track intervals 2:05 intensity: (1:30 @4) + (35 @5) 0.8 km (2:36 / km)

Felt tired going in and would have preferred to do this tomorrow- but weather reports call for rain and t storms. Good conditons with 65F and no wind- couple of rain drops!
Decided on a speed endurance wo with emphasis on speed ie >90<95% effort, mod but not complete recovery as 400m breakdowns. 2x200 with 200 walk recovery and 4x100 with 100 recovery (400 walk between the 2 sets). Was aiming for <33sec for the 2's and <16 for the 1's. Went better than expected, and while I felt the lactate building at the end of the last 100, by no means felt maxed out.
31.5 (2:00)
31.7 (4:00)
15.7 (1:30)
15.5
15.5
14.8
Anyhow should be good for a sub 65 400!
C • Do you have a venue to show... 12

Walking 9:00 [1] 1.0 km (9:00 / km)

And a bit more walking to loosen the legs

Stretching 5:00 [1]

Legs and hips

Drills 6:00 [2] 0.5 km (12:00 / km)

Usual routine before starting the speed reps.

Friday May 22, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Can't beat this weather

Drills 10:00 [2] 0.5 km (20:00 / km)

Two sets A, B skips, high knees, butt kicks, Carioca, backwards running. Hip ex 4x2

Strength 10:00 [2]

Core and abs

Massage 1:00:00 [0]

Extra session (hot stone) to remove residual stiffness from flight.

Thursday May 21, 2015 #

Walking 29:00 [1] 3.0 km (9:40 / km)

Purdy nice out.
Had a couple of flat spots at work during the day but otherwise jet lag not too bad.

Jogging warm up/down (Treadmill) 15:00 [2] 2.7 km (5:33 / km) +27m 5:17 / km

Back to some running.

Stretching 5:00 [1]

Legs with roller

Strength 55:00 [3]

Re entry program

Lateral Lunges w/Hamstring Stretch- Hamstring Kicks Butt Kicks- High Knees- Backwards- Inch worm- Bunny hops

Kettle Dead Lifts 3 x 12
Kettle Swings 3 x 15

Step- Side to Side- 30 sec
BW Single Leg Squats – 30 sec each

Single Arm Chest Press on Step 3 x 12 ea
Single Arm Row 3 x 12 ea

Biceps Curls with BB and Band 3 x 15
OH Tricep Ext. 3 x 15

Deltoid Complex 3 x 8
Hand Shakes 3 x 12

Hurdlers
Child’s Pose
Cats and Cows
Butter Flies

Wednesday May 20, 2015 #

Walking 40:00 [1] 3.5 km (11:26 / km)
(rest day)

Airport hiking ZH and Schipol.

Tuesday May 19, 2015 #

Walking 1:50:00 [1] 9.2 km (11:57 / km)

A short days walk with light showers. Landesmuseum und Gesichte den Schweizerisches Eidgenossenschaft.

Monday May 18, 2015 #

Walking 4:30:00 [2] 14.5 km (18:37 / km) +550m 15:39 / km

Lucern-Pilatus-Krienseregg. Superb conditions, got sun burn though!
Schweizerische Maschinenbau 1889
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Schweizerische Maschinenbau 2015
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C • nice! 4

Sunday May 17, 2015 #

Walking 4:15:00 [2] 19.5 km (13:05 / km) +350m 12:00 / km

Up and around Uetliberg, Triemli. Almost 6 decades trip down memory lane to Langgruetstr. and back to Zuri HB.
Wanderweg- tochter nummer zwo!
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Uf dem Zurisee
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