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Training Log Archive: BP

In the 7 days ending Jan 9, 2016:

activity	#	time	miles		km		+m
Walking	4	1:15:00	4.72	(15:53)	7.6	(9:52)	25
Strength	1	1:05:00
Jogging	4	53:09	5.9	(9:00)	9.5	(5:36)	55
Drills	3	45:00	1.62	(27:51)	2.6	(17:18)
Stretching	4	40:00
Snowshoe	1	27:00	1.55	(17:23)	2.5	(10:48)	45
Running	1	21:20	2.49	(8:35)	4.0	(5:20)
Track	2	4:02	0.87	(4:38)	1.4	(2:53)
Total	7	5:30:31	17.15		27.6		125

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Saturday Jan 9, 2016 #

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

A few laps and then 4x150 running the bend strides

Drills warm up/down 15:00 [2] 1.0 km (15:00 / km)

Std routine with 6x50m build ups and dynamic stretching

Stretching 10:00 [1]

More stretching with roller and stick.

Track race 1:46 0.6 km (2:57 / km)

U of M Northwest open meet, so mostly collegiate runners, no HS, and 3 masters.
Ran the 3 lapper, heat 2 starting in lane 3 to the 2 turn break line then in lane 1.
Went as follows with splits roughly
34.5
35 (400 in 69.x)
37
Official time 1:46.71 (rumour has it may be a MN age group record).
My target was 1:48 (35,36,37) so nicely inside that:-)
And didn't finish last (8/10) cos 2 runners DQ'd for stepping over the line:-(
Regardless, I am happy with how I ran that race. Went out fast, stayed relaxed, felt the pace around 400 but managed to keep the effort going.
Last 600m I ran was outdoors in June 2012 in 1:44.8- pretty much running at peak (with that seasons bests of 2:21 800, 1:00.x 400 and 5:09 1500)
Four years later and this one only 1.9 sec off.
Result age grades out at 84% and 1:25
Now I wonder if I can find another lap at that pace?

C • Fast time, according to plan! 3

Walking 5:00 [1] 0.6 km (8:20 / km)

Real easy to get rid of the lactate.

Friday Jan 8, 2016 #

Walking warm up/down 22:00 [1] 2.0 km (11:00 / km)
(rest day)

Staying mobile

Thursday Jan 7, 2016 #

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

Early session back with the sprint folks

Drills warm up/down 15:00 [2] 0.6 km (25:00 / km)

Usual routine plus some dynamic stretching and 4x50 pick ups

Track intervals (Bethel U (indoor oval)) 2:16 0.8 km (2:50 / km)

A reentry work out to test legs. 4x200 at relaxed fast pace with 3R Aimed for effort that I need for a 600m I signed up for this Sat at UMN. My fast friends were doing these in 27-29 so I had to stay focused on running relaxed and not pushing it. Could have run faster or done more, however this seemed a prudent work out. Went pretty consistently as follows:
34.2
33.7
34.3
33.7
Avg = 34
Game plan for 600 (at this stage) is to run 35,36,37 laps i.e. 90,95 and 100% effort.

C • Fast friends 4

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

And a few laps to finish off

Wednesday Jan 6, 2016 #

Jogging warm up/down (Treadmill) 13:30 2.5 km (5:24 / km) +25m 5:09 / km

A little more oomph

C • Glad you are feeling better... 5

Stretching 10:00 [1]

Static and dynamic

Strength 1:05:00 [3]

Drills then legs (a bit less intense tonite) then arms, core and cool down

Dynamic Warm-Up:
Lunge with Twist— High Knee—Butt Kicks —Karaoke-- Backwards—Caterpillar

Program:
Kettle Front Squats 3 x 12
MB Slams 3 x 10
SL RDL on Blue pad 3 x 15

OH MB squat and toss 3 x 10
Squat and Chest pass 3 x 10
Core Rotation with MB Toss 3 x 10 ea

Chest Press 3 x 12
Seated Shoulder Press 3 x 12
Biceps Curls 3 x 12

Bent Over Row 3 x 15
Kneeling Lat Pulls 3 x 15
BW Dips 3 x 15

Cool Down:
Hip Circles
Straight Leg Raises
Cat and Cows
Childs

Tuesday Jan 5, 2016 #

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

Snowy trail at LT

Drills warm up/down 15:00 [2] 1.0 km (15:00 / km)

Std routine

Running intervals (Treadmill fartlek) 21:20 4.0 km (5:20 / km)

1 km warmup with some strides then 1.6 /1.4 Fartlek with 2x400, 2x200, 4x100 starting at 10mph ending at 12mph with recovery jog between 6mph.

Stretching 10:00 [1]

Legs with roller and dynamic

Monday Jan 4, 2016 #

Walking warm up/down (Treadmill) 23:00 [1] 2.5 km (9:12 / km) +25m 8:46 / km

Testing systems

Jogging (Treadmill) 17:24 3.0 km (5:48 / km) +30m 5:31 / km

Gradually ramping up. HR about 5-10 bpm higher than usual.

Stretching 10:00 [1]

Legs with roller, hurdles and hips.

Sunday Jan 3, 2016 #

Note
(sick)

Overcome by fatigue, bronchspasm and sinusitis, so plans for the day nixxed.
Would have had to jog the 800 I had planned for first meet of season.
Plus Irish music session, blowing into a flute (the old nosocomial reinfection risk!) and at others was not desirable.

Snowshoe 27:00 [1] 2.5 km (10:48 / km) +45m 9:54 / km

Rugged up and took it easily just to get out.

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