Training Log Archive: BPIn the 7 days ending Jul 25, 2015:
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Saturday Jul 25, 2015 #
Note
(rest day)
Turned into a unplanned rest day, with work and then escape to a British Car show at Woodland Hill Winery in Delano. Longish but pleasant drive out in the country. Bucolic scene, and at least the car got some attention!
Did a little spot of wine tasting and found it likable enough so brought some home. High 80s out and big Healeys run hot, so felt very toasty by the time I got home.
Did a little spot of wine tasting and found it likable enough so brought some home. High 80s out and big Healeys run hot, so felt very toasty by the time I got home.
Friday Jul 24, 2015 #
Note
Then and now. More hair!
Walking warm up/down 20:00 [1] 2.0 km (10:00 / km)
Quick outing
Strength 1:00:00 [3]
Almost forgot about the second session this week.
Knee tuck lunge, B-Skips, C Skips, Hammstring Raise, High Knee Butts, Karoke with Knee drive
RNT Reverse Lunge w/Iso Hold 3 x 10
Wall Sit 3 x 30 s
3-way hamstring touch 3 x 15
FM Squat Machine 3 x 10
RNT SL RDL 3 x 12
Decline Press 4 x 10
OH Bent over row 4 x 12
Arnold Press 4 x 10
Shoulder Shrug 4 x 12
Decline Curls 4 x 12
Tri-Push Down 4 x 12
Cool Down:
Clams
Glute Kick Backs
Hurlders
Cat and Cows
Childs
Knee tuck lunge, B-Skips, C Skips, Hammstring Raise, High Knee Butts, Karoke with Knee drive
RNT Reverse Lunge w/Iso Hold 3 x 10
Wall Sit 3 x 30 s
3-way hamstring touch 3 x 15
FM Squat Machine 3 x 10
RNT SL RDL 3 x 12
Decline Press 4 x 10
OH Bent over row 4 x 12
Arnold Press 4 x 10
Shoulder Shrug 4 x 12
Decline Curls 4 x 12
Tri-Push Down 4 x 12
Cool Down:
Clams
Glute Kick Backs
Hurlders
Cat and Cows
Childs
Thursday Jul 23, 2015 #
Walking 20:00 [1] 2.2 km (9:05 / km)
weight:61.2kg
Nice day
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Mile warm up with 4x100 strides before track
Stretching 6:00 [1]
Static and dynamic
Drills 5:00 [2] 0.4 km (12:30 / km)
Std routine
Track intervals 5:57 [4] 1.6 km (3:43 / km)
Keeping some form of conditioning going, decided on 4x400 at 80% effort with 1:30 walk recovery to simulate mile pace. Nice and warm at 85F with mod. breeze. Went as follows:
91
90
90
86
Avg = 89 ish
And left it at that.
91
90
90
86
Avg = 89 ish
And left it at that.
Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)
Easing down
Wednesday Jul 22, 2015 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Mid morning break from dealing with airlines
Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km
Gradual ramp
Stretching 8:00 [3]
Legs with roller
Strength 1:00:00 [3]
More hypertrophy work out
High A’s- B Skips- High knees- Butt Kicks- Karoke
5/0/1 Leg Press 3 x 12 (100)
BW Squats 3 x 15
Seated Leg Extensions 3 x 10 (55)
Seated Leg Curls 3 x 10 (90)
Incline Bench Press 3 x 10
Up Right Row 3 x 10
Front Raise 3 x 12
Lateral Raise 3 x 12
OH Grip Curls 3 x 12
Dips 3 x 12
SLRDL on blue pad 3x12 ea
SL glut bridges 3x12 ea
Cool Down:
Hydrants
Bird Dogs
Hip Circles
High A’s- B Skips- High knees- Butt Kicks- Karoke
5/0/1 Leg Press 3 x 12 (100)
BW Squats 3 x 15
Seated Leg Extensions 3 x 10 (55)
Seated Leg Curls 3 x 10 (90)
Incline Bench Press 3 x 10
Up Right Row 3 x 10
Front Raise 3 x 12
Lateral Raise 3 x 12
OH Grip Curls 3 x 12
Dips 3 x 12
SLRDL on blue pad 3x12 ea
SL glut bridges 3x12 ea
Cool Down:
Hydrants
Bird Dogs
Hip Circles
Tuesday Jul 21, 2015 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Walk the dogs, help pack, get Ros to MSP.
Had to deal with major issue with Delta booking, fortunately disaster (as in no seats to fly) averted. Finally up and away West bound plane.
Had to deal with major issue with Delta booking, fortunately disaster (as in no seats to fly) averted. Finally up and away West bound plane.
Trail running (XC) 20:55 [2] 3.85 km (5:26 / km)
Therapy
Monday Jul 20, 2015 #
Note
Dealing with a family bereavement is never easy. Part emotional and part pragmatic support, have put together a nice pictorial memory for Ros to take back home to share and celebrate her Mum's life. Notably it has been the emotionally uplifting out reaches from friends and neighbors with condolences that have provided moments of reprieve.
Walking 25:00 [1] 2.75 km (9:05 / km)
Better than nothing. Too many preoccupations at present to mobilize for anything else.
Note
Running with the pack. NSG 800m prelim
Sunday Jul 19, 2015 #
Jogging (Road) 26:28 5.25 km (5:02 / km) +60m 4:46 / km
Relaxed run on bike ways. Humid and drenched (wt 136.6 at start and 135.0 at end)
Note
weight:61.4kg
Got Ros seats for Tues night to go to Oz with funeral Monday week
Canned my trip to UK so I can nurse the dogs
Signed up for an online 400/800 training program so as a) refine training and b) learn how to use block starts. Interestingly this is a program directed at high schoolers which is pretty much how masters age runners should train. Big difference from my younger days is the amount and sophistication of the strength conditioning- we did absolutely none of that!
Thinking ahead to the indoor season.......
Canned my trip to UK so I can nurse the dogs
Signed up for an online 400/800 training program so as a) refine training and b) learn how to use block starts. Interestingly this is a program directed at high schoolers which is pretty much how masters age runners should train. Big difference from my younger days is the amount and sophistication of the strength conditioning- we did absolutely none of that!
Thinking ahead to the indoor season.......
Strength 20:00 [2]
Mowing and cleaning