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Training Log Archive: BP

In the 7 days ending Jul 4, 2015:

	activity	#	time	miles		km		+m
	Walking	7	3:14:00	11.99	(16:11)	19.3	(10:03)
	Jogging	5	1:11:46	7.92	(9:04)	12.75	(5:38)	40
	Strength	1	1:00:00
	Stretching	4	44:00
	Trail running	1	31:57	3.73	(8:34)	6.0	(5:20)	50
	Drills	3	21:30	1.37	(15:44)	2.2	(9:46)
	Track	3	7:53	1.62	(4:53)	2.6	(3:02)
	Total	7	7:11:06	26.63		42.85		90
averages - weight:61.7kg

1:52

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Saturday Jul 4, 2015 #

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

Mile warm up with 4x100m strides

Stretching 7:00 [1]

Static and dynamic

Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)

Usual routine

Track intervals 3:04 1.0 km (3:04 / km)

T-8 and 2 WOs to go. Focus on sharpening for the 800. Plan was 5x200 at race pace (36-37) with 1 min(100m) recovery. Warm 70F, tad humid and no breeze so went shirtless. Went as follows:
38.7 (too casual)
37.7 (bit better)
36.3 (in the zone)
37.0 (OK)
34.7 (enough left in the tank)
Avg = 36.8
Getting there........

C • VTer at the Games 2

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

Walk/jog recovery.

Walking 35:00 [1] 3.2 km (10:56 / km)

Downtown ramble mostly Nicollet mall, after picking up NSG athlete credentials at the Convention center

200m intervals - Splits

Friday Jul 3, 2015 #

Event: National Senior Games

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

Pleasant day

C • racing shoe 3

Thursday Jul 2, 2015 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Mile and a bit with 4x100 strides before track

Stretching 7:00 [1]

Static and dynamic

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

Std routine

Track intervals 3:45 1.2 km (3:07 / km)

T-9 and 3 WOs remain. Reducing quantity while maintaining quality, so 4x300m at 800 race pace (c56 sec) with 1:30 recovery. Started each one on a 2:30 cycle. Nice evening occasional breeze down home straight. Went as follows:
56.5
56.9
57.2
54.6
Avg = 56.25

Walking warm up/down 12:00 [2] 1.2 km (10:00 / km)

Walk/jog recovery.

Note

A collage of running form.
Left panel- last lap of an 800; top right- last 50m of the 400 (credit O Steve!), bottom right; Sprint O

C • Good to see you in action! 3

300m intervals - Splits

Wednesday Jul 1, 2015 #

Walking 31:00 [1] 3.2 km (9:41 / km)

Really nice out.

Jogging warm up/down 11:20 [2] 2.0 km (5:40 / km)

Gradual ramp.

Stretching 10:00 [1]

With roller

Strength 1:00:00 [3]

Walking Lunges- High A’s- Butt Kicks- High Knees- Catepillars- Bunny Hops- Square

Split Lunges 3 x 12 (35#)
Inverted Rows 3 x 12

Med Ball Push-Ups 3 x 10
Med Ball Slams- side to Side 3 x 12
Squat and Pass 3 x 10

Squat and Row 3 x 12
RNT Reverse Lunge 3 x 12

Curl to Press 3 x 12
OH Triceps Extension 3 x 15

Cool Down:
Hamstring Raises
Lunge Rotations
Cat Cow
Childs

Tuesday Jun 30, 2015 #

Note

SLP meet tonite- tune up 400m. Looking to go out hard, see if i tie up. Hopefully a 62/63 in the making.

C • I see 200 and 800 on tonigh... 2

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

Feels a bit less humid today.

Jogging warm up/down 17:30 [2] 3.0 km (5:50 / km)

Mile to start then lots of strides and wind sprints and a hole lotta sitting around with mega heats in the short sprints and hurdles.

Drills warm up/down 7:30 [2] 0.8 km (9:22 / km)

A couple of sets of drills

Stretching 20:00 [1]

Static, dynamic and with roller.

Track race 1:04 0.4 km (2:40 / km)

Trying to stay loose and warm for the one event for the evening, the 400m. Drew lane 4 in the masters heat (heat 12 of 13!) with Jim S on my outside. Got out well, but Jim blazed away and went under 61 for a top 3 U.S. Age group time. I started to tie up in last 40m but thanks to cheering from O Steve! managed to fake it to the line in 1:04.03, a 0.4 sec improvement from 3 weeks ago- nudged me up a spot or two in the rankings. Age graded out at 52 sec and 83%.
A fine evening for a track meet, temps in the 70s and slight breeze, but it took forever to run all the heats. Nice to meet Steve's daughter, Sydney too.

C • nice result! sub 63 at SNG?... 7

Monday Jun 29, 2015 #

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

Quite muggy

Jogging warm up/down (Road) 21:46 4.15 km (5:15 / km) +40m 5:00 / km

Humid plus, so kept it short for track meet tomorrow.

Sunday Jun 28, 2015 #

Trail running (XC) 31:57 6.0 km (5:20 / km) +50m 5:07 / km

Shake out run, trails getting overgrown in places and grassy tracks were wet from recent rain. Somewhat humid but a nice outing anyhow. Moving fluidly and easily.

Note
weight:61.7kg

Checked the age grading calcs to compare this time with same meet, same time last year (both run from the front, last year with more wind). Roughly equivalent performances at AG 80% and OAE 2:05. Definitively room for improvement! The only question is how much can I squeeze out in a short period of time, at this rate peaking in August ;)

Walking 35:00 [1] 3.2 km (10:56 / km)

Ute and abute

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