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Training Log Archive: BP

In the 7 days ending May 30, 2015:

	activity	#	time	miles		km		+m
	Walking	7	3:17:00	11.37		18.3
	Strength	3	1:30:00
	Jogging	4	1:03:06	6.99	(9:02)	11.25	(5:37)	115
	Stretching	6	1:02:00
	Trail running	1	32:25	3.73	(8:42)	6.0	(5:24)	55
	Drills	3	25:00	1.49	(16:46)	2.4	(10:25)
	Track	1	3:47	0.75	(5:04)	1.2	(3:09)
	Total	7	7:53:18	24.33		39.15		170
averages - sleep:8.3 weight:63.4kg

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Saturday May 30, 2015 #

Walking warm up/down 10:00 [3]

Up to St Cloud and a cold 48F but sunny and very windy day (12mph). Felt a bit heavy legged so some walking first.

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

A few laps warm up then 8x50 wind sprints to try and get going. Under dressed and cold!

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

Usual routine

Stretching 12:00 [1]

Static and dynamic

Track race 2:42 [4] 0.8 km (3:22 / km)

And the moment of truth-it sucked! Two heats of randomized entries and not arranged by age which might have helped. Jim S in another heat said he was looking for 2:22. A wee bit fast for me at present I felt. Anyhow my goal was 2:35. Gordy M (M50) took off and gapped me quickly, and I struggled into the wind down the back straight. First lap in 78 and I thought OK, it's still on, but the wind really sucked it out of me and I ran a poor 3rd 200. Came home strong around last 200, closing fast on Gordy, but too late so 2nd in heat. Jim went through in 74 and faded to a 2:36 in second heat to take the M60 win. So a silver for me. None of us could really fathom how bad the times were, especially on the second lap, but put it down to the bracing wind. Anyhow opened the 2015 season for me (third overall in the over 50s) and I'm still out there doing it- so I'll take that, but clearly a lot of work to be done!

Track race 1:05 [5] 0.4 km (2:42 / km)

A decent rest till the 400, so tried to stay out of the wind and keep warm. Drew lane 2 in first heat of 4 in the men's, this time with Jim ahead of me in lane 6. Ran a conservative first 200 (as is my non sprinter tendency) but didn't loose too much of the stagger to Jim. Hit the hammer in the last 200 and Coming off the final bend, had Jim in my sights, closing all the way to the finish line in 64.9x, no more than a couple of meters back in second. Another M60 silver, but a more satisfying race and right on target time. Depending on FAT adjustment may not make AA std of <65 but pretty darn close. Third overall for the over 50 crew.

C • Thanks for the race reports... 11

Note

1500 was right after the 400, so I scratched and did some cool down walking/ slow jog instead.
Overall a healthy effort, speed is there, but endurance and race execution for the 800 needs to improve. Get another shot next weekend!
A photo with fellow Plymouth resident Rick Kleyman- he a stand out middle distance runner, HS coach and advocate for the Cerutty (Herb Elliot) and Lydiard methods!

C • And a guy that ran master w... 3

Strength 20:00 [2]

Back to chores and yard work, but it was a slog.
Any earned enough brownie points to watch some of the Pre Classic on TV :)

C • 1

Walking 30:00 [1] 2.5 km (12:00 / km)

And so to the dogs.

Friday May 29, 2015 #

Walking (Treadmill) 18:00 [1] 2.0 km (9:00 / km)

Miserable outside- anyhow gentle trundle

Drills 10:00 [2] 1.0 km (10:00 / km)

3 sets of the usual

Stretching 10:00 [1]

Static and dynamic to get loose.

Thursday May 28, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)
weight:63kg (rest day)

Rest day with track meet (MN SG) coming up Sat. Planning for some light drills tomorrow and then hopfully its"run fast, turn left"!

Wednesday May 27, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km)

Warm and sunny- sweat inducing

Jogging warm up/down (Treadmill) 16:24 [2] 3.0 km (5:28 / km) +30m 5:12 / km

Gradual ramp keeping HR below 140- hot in the gym!

Strength 1:00:00 [3]

Felt a bit jaded but got through the program.

Knee Pull into Lunge with Twist- Reverse Lunges- Karoke with Knee Drive- Low A’s- High A’s- Square

SL Step up- Bag- 3 x 12
Box run ups 3 x 30 sec
Lateral Step ups 3 x 12

SL RDL- 3 x 15 ea
Burpee Push Ups 3 x 10
Negative Step ups 3 x 12 ea

TRX Rows 3 x 12
Forced Pull-Ups 3 x max+5

Glute Swings
Clams
Cats and Cows

Stretching 10:00 [1]

Legs and hips

Tuesday May 26, 2015 #

Jogging (Treadmill) 24:00 4.25 km (5:39 / km) +65m 5:15 / km

A rare LT visit to the gym given miserable day outside
Video run through Bavaria

Stretching 10:00 [1]
slept:8.25 weight:63.7kg

Legs And hips

Walking 30:00 [1] 3.2 km (9:22 / km)

Between rain showers

Monday May 25, 2015 #

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

Wet kinda day

Jogging warm up/down (Treadmill) 11:42 [2] 2.0 km (5:51 / km) +20m 5:34 / km

Somewhat casual

Drills 10:00 [3] 1.0 km (10:00 / km)

3 sets of A, B, C skips, high knees, butt kicks, backwards running, Carioca both ways

Strength 10:00 [2]

Core and abs

Stretching 5:00 [1]

With and without roller

Sunday May 24, 2015 #

Trail running (XC) 32:25 6.0 km (5:24 / km) +55m 5:10 / km

Easy recovery effort- a tad humid with a little rain to freshen things up.

Walking 27:00 [1] 2.4 km (11:15 / km)

Getting rained on

Stretching 15:00 [1]

Legs and hips with and without roller

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