Training Log Archive: BPIn the 7 days ending Jun 27, 2015:
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Saturday Jun 27, 2015 #
Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)
Early rise to drive down to Rochester MN for SOTN state games. Warm up with 8x50 strides, then a lot of sitting around. Very nice day temps around 80F and light breeze.
Stretching 20:00 [1]
Two lots of static and dynamic plus stick roller stuff.
Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)
Usual routine.
Track race 2:37 0.8 km (3:16 / km)
Three heats of the 800. Women, then junior men then masters men (8). Lane starts and I hopped into lane 2. Good start, but totally caught all the staggers by the break line, so was out there on my lonesome. Ok let's call this a TT. First lap in78/79, so OK and came home in 78- so pretty even splits. Needed some comp! Was told I looked good and fluid, but certainly had more to give.
One of the marshals even used the word "peerless" ! I'll take it :)
Officially 2:37.26.
Took the overall "State title" for second year in a row.
The good: even paced and times are coming down.
The so/so: will have to put out more effort in the first 500 to be competitive at the NSG.
One of the marshals even used the word "peerless" ! I'll take it :)
Officially 2:37.26.
Took the overall "State title" for second year in a row.
The good: even paced and times are coming down.
The so/so: will have to put out more effort in the first 500 to be competitive at the NSG.
Track race 30 [4] 0.2 km (2:30 / km)
Nice rest break, some more stretching and winds sprints.
Decided to cruise this one at 400 pace. Definitely did not want to risk injury.
Officially 29.97 for age group win.
Decided to cruise this one at 400 pace. Definitely did not want to risk injury.
Officially 29.97 for age group win.
Strength 20:00 [2]
No rest for the wicked aka yard work.
Friday Jun 26, 2015 #
Note
(rest day)
Kicking back today
Here's a quick Minne-sew-tah musical "trivia" quiz: Who is Bobby Z and what is he famous for?
Here's a quick Minne-sew-tah musical "trivia" quiz: Who is Bobby Z and what is he famous for?
Note
Easy day but still covered 5km (living the management by walking around deal :)
Even had time to get the play car out.
Even had time to get the play car out.
Thursday Jun 25, 2015 #
Walking 31:00 [1] 3.2 km (9:41 / km)
(rest day)
Warm and somewhat humid LT outing.
Original plan was to do another speed session today, however mental and physical energy levels are not optimal- and in the past that has been a recipe for injury- thus prudence calls for rest day
Original plan was to do another speed session today, however mental and physical energy levels are not optimal- and in the past that has been a recipe for injury- thus prudence calls for rest day
Note
Eighty views, more music vids to come :) Quitting the day job any day now (not)
As legend has it, an Irishman and an Australian walked into a pub one day
and after drinking a couple of “Irish Car Bombs”, roved forth armed with
Bodhran and Guitar, to bring joy and (musical) harmony to the world. And so
the Celtic Cobbers band was born. With his good looks and sense of humor,
Tullamore Tom brings his dulcet tones and strumming to bear. Billabong
Bill, who prefers to dress like a “Squatter”, brings zest to the ancient
art of Bodhran, not to mention tickling the old squeeze box and trilling on
the penny whistle. So kick back, sip your Guinness and sing along with the
Celtic Cobbers.
As legend has it, an Irishman and an Australian walked into a pub one day
and after drinking a couple of “Irish Car Bombs”, roved forth armed with
Bodhran and Guitar, to bring joy and (musical) harmony to the world. And so
the Celtic Cobbers band was born. With his good looks and sense of humor,
Tullamore Tom brings his dulcet tones and strumming to bear. Billabong
Bill, who prefers to dress like a “Squatter”, brings zest to the ancient
art of Bodhran, not to mention tickling the old squeeze box and trilling on
the penny whistle. So kick back, sip your Guinness and sing along with the
Celtic Cobbers.
Wednesday Jun 24, 2015 #
Note
Not since Taylor Swift's momentous win against the big Apple, has the music world held its bated breath....yes folks the first YouTube music clip featuring the Celtic Cobbers. Could this go viral? Well you be the judge!
A few views and likes would be nice
A song of Rebellion
https://youtu.be/TAYyMhBRLbk
A few views and likes would be nice
A song of Rebellion
https://youtu.be/TAYyMhBRLbk
Walking 30:00 [1] 3.2 km (9:22 / km)
weight:61.9kg
Just plain nice out.
Jogging 15:00 [2] 2.5 km (6:00 / km)
Slo go easy warm up
Stretching 10:00 [1]
Static with roller
Strength 1:00:00 [3]
Drills, then plyos, legs, arms and shoulders.
A-C Skips- Hamstring Steps- High Knees- Butt Kicks- Square
Walking Lunge with Twist- 3 x 10
Split lunge Jump 3 x 10
Lateral Lunges 3 x 12
Ropes Circuit (3 x 30s)
Waves-shoulders- Ss
Incline Push-Ups 3 x 12
Elevated Glute Ham raises 3 x 12
Bent Over Row 3 x 12
Lat Pull down 3 x 12
Back Extensions 3 x 15
Skiiers 3 x 10
Triceps Push down 3 x 10
Fire Hydrants
Down Dog
Cats and Cows
Childs
Hurdlers
A-C Skips- Hamstring Steps- High Knees- Butt Kicks- Square
Walking Lunge with Twist- 3 x 10
Split lunge Jump 3 x 10
Lateral Lunges 3 x 12
Ropes Circuit (3 x 30s)
Waves-shoulders- Ss
Incline Push-Ups 3 x 12
Elevated Glute Ham raises 3 x 12
Bent Over Row 3 x 12
Lat Pull down 3 x 12
Back Extensions 3 x 15
Skiiers 3 x 10
Triceps Push down 3 x 10
Fire Hydrants
Down Dog
Cats and Cows
Childs
Hurdlers
Tuesday Jun 23, 2015 #
Walking 18:00 [1] 2.0 km (9:00 / km)
weight:61.9kg
Short LT stroll
Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)
Mile before with 4x100 strides and half after track work out.
Drills 6:00 [2] 0.5 km (12:00 / km)
Std fare
Stretching 7:00 [1]
Static, dynamic and with stick
Track intervals 2:10 [4] 0.8 km (2:42 / km)
Plan was 100s at 400 pace (ie 90% effort = 16 sec per 100). Decided to do 8 on 1 min cycle (ie 45 sec walk recovery at each end of straightaway). In other words not outright speed but some sort of 400 m speed endurance simulation. Plenty enough this close to big races and minimized risk of injury and cumulative fatigue. Went as follows:
16.3
16.5
16.5
16.3
16.2
16.1
16.1
16.0
Avg 16.2
Pleasing downwards progression without noticeable lactate.
Early season comparison:
http://www.attackpoint.org/viewlog.jsp/user_5988/p...
16.3
16.5
16.5
16.3
16.2
16.1
16.1
16.0
Avg 16.2
Pleasing downwards progression without noticeable lactate.
Early season comparison:
http://www.attackpoint.org/viewlog.jsp/user_5988/p...
Walking warm up/down 7:00 [1] 0.8 km (8:45 / km)
Easing on down.
Monday Jun 22, 2015 #
Note
weight:62.3kg
Body holding up- target weight range acheived. T-19 to go.
PFW
Mon Easy and core
Tues short speed (100s)
Wed Strength
Thur Intervals 300s
Fri rest
Sat track meet SOTN
Sun shake out
PFW
Mon Easy and core
Tues short speed (100s)
Wed Strength
Thur Intervals 300s
Fri rest
Sat track meet SOTN
Sun shake out
Jogging warm up/down 11:02 [3] 2.0 km (5:31 / km)
A few loops indoors at a new venue
Stretching 10:00 [1]
Static and dynamic
Strength 20:00 [2]
Core, abs and hips
Sunday Jun 21, 2015 #
Note
weight:62.4kg
Slow go after gig last night - first live performance for the Celtic Cobbers band - good audience response
Walking 30:00 [1] 2.75 km (10:55 / km)
Nice and sunny and not too humid
Trail running warm up/down (XC) 23:37 4.25 km (5:33 / km) +45m 5:17 / km
Shake out run - warm 85F and getting a tad humid late afternoon. Moving freely and easily.
Stretching 10:00 [1]
Static and dynamic