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Training Log Archive: BP

In the 7 days ending Jun 4, 2016:

activity	#	time	miles		km		+m
Walking	6	2:35:54	9.32	(16:44)	15.0	(10:24)
Strength	2	1:24:00
Jogging	5	1:05:08	7.08	(9:12)	11.4	(5:43)	49
Stretching	6	1:03:00
Massage	1	1:00:00
Trail running	2	34:10	4.1	(8:20)	6.6	(5:11)	165
Drills	3	30:00	1.99	(15:05)	3.2	(9:23)
Track	3	11:53	2.36	(5:02)	3.8	(3:08)
Total	7	8:24:05	24.85		40.0		214
[1-5]	7	7:24:05

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Saturday Jun 4, 2016 #

Jogging warm up/down 6:15 [2] 1.2 km (5:12 / km)

Mind and body not in sync this am. Forgot to do any strides

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

Usual routine- at least remembered to do most!

Stretching 5:00 [1]

Dynamic hip work

Track intervals 4:03 1.4 km (2:54 / km)

A lackluster session, energy / zip wasn't there but did focus on form which helped. 5x200m with < 2 min walk recovery (diagonal), 15 min rest then 4x100 sprint/float with 4-5min between sprints. Basically an 800 then 400 pace session as follows:
36.5
35.6
35.5
35.8
34.8
Avg = 35.6
16.6
16.2
15.9
15.8
Avg = 16.2

Walking 6:30 [1] 0.6 km (10:50 / km)

Loosen down time

Walking 22:00 [1] 2.0 km (11:00 / km)

Somewhat humid. MoreTstorms on the way?

Friday Jun 3, 2016 #

Note
(rest day)

Forgoing the LT ramble- rain and Tstorms
Solid last month

Stretching 15:00 [1]

Dynamic

Massage 1:00:00 [0]

Monthly maintenance - ironing out a few kinks.

Thursday Jun 2, 2016 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Warm and pleasant

Jogging warm up/down 25:03 [2] 4.2 km (5:58 / km) +25m 5:48 / km

To and from the sledding hill

Trail running intervals 3:02 0.8 km (3:47 / km) +120m 2:10 / km

5x160m Sledding hill with 240m downhill jog recovery between. Warm but nice out. 38, 37, 36, 36, 35
With 10% grade at end, needed to keep high knees and arm drive going.
Enough!

Stretching 8:00 [1]

Dynamic

Wednesday Jun 1, 2016 #

Note

A marvel of Swiss Enterprise and Engineering: the new Gotthard Basis Tunnel opened today. Fifty years ago my Grandfather used to traverse the old high-level route (now a World Heritage Site) as part of his job for the SBB.
http://www.swissinfo.ch/eng/tunnel-tour_into-the-d...

C • Impressive, but a longitudi... 3

Walking 23:00 [1] 2.5 km (9:12 / km)

Cold wind = fast walk

Jogging warm up/down (Treadmill) 13:20 [2] 2.4 km (5:33 / km) +24m 5:17 / km

Ramp with some strides thrown in

Stretching 10:00 [1]

Static and dynamic

Strength 1:00:00 [3]

Dynamic Warm-Up:
Straight Leg Kicks—Low As---High A’s--- B’s--- high knee butts--- Karaoke—
Program:
Kettle Front Squat 3 x 12
Lateral Big step- Little Step 3 x 12
3-way hamstring touch 3 x 15

Kettle Swings 3 x 12
Burpee Push-Ups 3 x 10
Figure 8 Lunges 3 x 12 ea

T-Push-Ups 3 x 12
Renegade Rows 3 x 12

Dips 3 x 12
Pull-Ups 3 x 12

Cool Down:
Ankle Circles
Straight Hip Circles
Hurdlers
Kneeling Trunk Twists
Cow’s
Childs

Tuesday May 31, 2016 #

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

Modest temps and humidity

Jogging warm up/down 9:30 [2] 1.6 km (5:56 / km)

1km + warm up with 4x50m strides

Stretching 5:00 [1]

Dynamic

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

Usual routine

Track intervals 6:46 2.0 km (3:23 / km)

Warm 78F out on the rubber today, and some humidity post rain.
Plan was 10x200m at mile pace with 1 min (100m walk) R. Felt invigorated by work out and went as follows:
41.5
41.9
40.4
41.0
41.4
39.9
40.5
40.6
40.6
38.5
Avg = 40.6

Walking warm up/down 10:24 [1] 1.0 km (10:24 / km)

And the walk recovery bits

Monday May 30, 2016 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Feels humid today

Strength 24:00 [2]

Yard work

Trail running (XC) 31:08 5.8 km (5:22 / km) +45m 5:10 / km

Summer conditioning in the woods- feels like 80F but not too bad. Shake out effort.

Sunday May 29, 2016 #

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

St Loius Park HS all comers track meet that I learned about yesterday. Warm and breezy (77F, somewhat humid). 5x 80-100 m strides

Stretching 20:00 [1]

Several rounds of dynamic and static, esp working the hams.

Drills warm up/down 18:00 [2] 2.0 km (9:00 / km)

Std routine, with several wind sprints and running the bend.

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

Had to wait about 31/2 hours before the 400 and then in the last of 13 heats. Lane 2 with 6 other runners, a speedy M23, W55, and the rest W12-15s. Got out well and had all but the M23 and a W14 taken care of at the 200- ramped it up and held it OK to finish despite a strong head wind. 1:04.78 and inside the American age group std.
800 was run straight after with fastest heat first, then the 200s, so skipped those and headed home. No other sprints today!

Walking 23:00 [1] 2.0 km (11:30 / km)

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