Training Log Archive: BPIn the 7 days ending Feb 27, 2016:
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Saturday Feb 27, 2016 #
Jogging warm up/down (Treadmill) 10:00 [1] 1.6 km (6:15 / km)
Early session so body not really awake- still on Wesr Coast time?
Stretching 7:00 [1]
Legs with roller. Tight quads and hips.
Strength 1:00:00 [2]
Started with drills, onto legs mostly, some shoulders and core, cool down with hip exercises:
Dynamic Warm-Up:
High A’s- B Skips- A-C Skips- High Knees- Karoke—Backwards
Program:
FM Squat 4 x 8
Lunge Jumps 4 x 6 ea
Step Ups 4 x 10 ea
RNT RDL 3 x 10
High Knee 3 x 20 sec
RNT Lunge with Knee Drive 3 x 10
Side Planks 3 x 1 min
T-Push-Ups 3 x 10
Change Channel 3 x 12
Cool Down:
Hip Circles
Cats
Childs
Dynamic Warm-Up:
High A’s- B Skips- A-C Skips- High Knees- Karoke—Backwards
Program:
FM Squat 4 x 8
Lunge Jumps 4 x 6 ea
Step Ups 4 x 10 ea
RNT RDL 3 x 10
High Knee 3 x 20 sec
RNT Lunge with Knee Drive 3 x 10
Side Planks 3 x 1 min
T-Push-Ups 3 x 10
Change Channel 3 x 12
Cool Down:
Hip Circles
Cats
Childs
Note
Came across some interesting research that indicates the key to maintaining speed is ankle strength. So plyos, walking on toes, heel raises, hill and treadmill inclines are all good exercises. Will find the link and post.......
Friday Feb 26, 2016 #
Walking 25:00 [1] 2.0 km (12:30 / km)
(rest day)
Another travel day, so mostly airport schlepping.
Note
And nice to be home again for like 36 hours. Off for some FL warmth!
Thursday Feb 25, 2016 #
Note
Orienteering re-entry! Signed up for Flying Pig. Other than a sprint camp, can't get excited about anything else on the OUSA scene.
Also giving serious consideration to WMA Champs in Perth WA October
Also giving serious consideration to WMA Champs in Perth WA October
Walking 34:00 [1] 3.6 km (9:27 / km)
All day meeting, with brief LT respite.
Wednesday Feb 24, 2016 #
Note
On the road to SFO. If I feel well enough a run over NobHill and Embacadero awaits.
Walking (Treadmill) 28:00 [1] 2.5 km (11:12 / km)
Airport hiking and used one of the ADA Walkway treads until
I got bored- speed limited to 2 mph- anyhow filled the delay hiatus.
I got bored- speed limited to 2 mph- anyhow filled the delay hiatus.
Note
Uneventful flight westbound. Sunny mid to high 60s- gotta love this California weather!
Jogging (Road) 30:39 6.0 km (5:07 / km) +130m 4:37 / km
ahr:136
One of my favorite road outings. From Union SQ to Market to Embacadero to Fishermans Wharf and back up and over Powell. Traffic light stops kept the heart rate under control.
Tuesday Feb 23, 2016 #
Note
Posing :-)
Reliving the back straight
Reliving the back straight
Note
(sick)
Aargh, got a virus on the plane home. Feel like ----.
Monday Feb 22, 2016 #
Note
(rest day)
With an all day meeting, good opportunity to call a rest day (needed!)
Note
Turning my attention to future events.
For the indoor track season, gotta get my head back in the 800 for the USATF MN champs.
Also seriously considering the Penn Relays end April for another 4x400m outing.
Could there be some O in my future? Always like the Flying Pig- so maybe!
For the indoor track season, gotta get my head back in the 800 for the USATF MN champs.
Also seriously considering the Penn Relays end April for another 4x400m outing.
Could there be some O in my future? Always like the Flying Pig- so maybe!
Sunday Feb 21, 2016 #
Jogging 21:45 [3] 4.3 km (5:03 / km) +60m 4:44 / km
Central Park and a balmy 43F. Mostly road with some softer surfaces thrown in. A few hills too. Felt slow today.
Walking 1:15:00 [1] 6.5 km (11:32 / km)
Leisurely around CP and Columbus Circle (monuments to the Donald, everywhere)
Note
And home with latish arrival into MSP. Pretty tiring weekend, but fun celebrating daughters birthday etc,