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Training Log Archive: BP

In the 7 days ending Jul 23, 2016:

activity	#	time	miles		km		+m
Walking	4	2:29:00	8.2	(18:10)	13.2	(11:17)
Strength	1	1:00:00
Stretching	5	50:00
Trail running	1	21:36	2.49	(8:41)	4.0	(5:24)	35
Jogging	2	21:20	2.24	(9:32)	3.6	(5:56)
Drills	3	18:00	0.68		1.1
Running	1	15:25	1.99	(7:45)	3.2	(4:49)
Track	3	4:34	1.03	(4:27)	1.65	(2:46)
Total	7	5:39:55	16.62		26.75		35

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Saturday Jul 23, 2016 #

Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km)

Warm 80F and humid. Lethargic from a stressful work week. A few laps then 4x100 strides.

Stretching 8:00 [1]

Dynamic routine and some hurdle work.

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

Usual routine

Track intervals 2:48 [4] 1.0 km (2:48 / km)

Oppressive conditions and knees grumpy, so turned this into a speed play session. A few 200s at 800 pace and some 150s at 400 pace.
200s: 35.3, 35.9, 35.6 with 1:40R
Flying 150s with focus on out fast for 50 then cruise.
7.9, 15.4 (23.3) 3R
7.7, 15.1 (22.8) 3R
And a 100 to finish. 14.8
Sky threatening so called it a day.

Friday Jul 22, 2016 #

Walking 27:00 [1] 2.4 km (11:15 / km)
(rest day)

Another very hot heavy day
Heat index not conducive to running and no desire for gym.

Thursday Jul 21, 2016 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Heat advisory in force- over 90F and humid today. Anyhow braved the midday sun (new Panama hat) to amble to the running store. Mad dogs?

Stretching 10:00 [1]
(rest day)

General mobility
Body says rest today- and that sentiment ruled.

Wednesday Jul 20, 2016 #

Stretching 12:00 [1]

With roller. Tight gluts.

Strength 1:00:00 [3]

Drills then legs, arms and cool down. more reps with slightly less weight this week.

Dynamic Warm-Up:
Walking Lunge and Twist—Lateral Walks—High Kick Walk-- Low A’s—High A’s--- B’s--- High Knee Butts--- Karaoke--

Program:
Lateral Lunge 3 x 16
Box jump 3 x 8
Hamstring curl on stability ball 3 x 16

Thrusters 3 x 16
Front Squats 3 x 16

Free Motion Flys 3 x 16
Standing Rows 3 x 16

Shoulder Press with DB 3 x 16
½ Kneeling Lat Pulls 3 x 16

Bicep Hammer Curls 3 x 16
Single DB overhead extensions 3 x 16

Cool Down:
Ankle Circles
Hip Circles
Clams
Cats and Cows

Walking warm up/down 27:00 [1] 2.4 km (11:15 / km)

Toasty 88F at LT. Took it easy.

Tuesday Jul 19, 2016 #

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

Couple of laps then 4x100 stirs, 4x50m build ups and one faster 100m effort (14.9)

Stretching 15:00 [1]

Dynamic and static

Drills warm up/down 7:00 [2] 0.6 km (11:40 / km)

Usual pre race routine

Track race 1:06 [4] 0.4 km (2:45 / km)

Not to make excuses when expectations not met, however instructive to note circumstances as follows:Tight and tired going in. Big delay between arrival and warm up around 6:30 and race time 9pm! Masters age heat, lane 3.
The good: got out well, good lift at 200m. Wasn't tanked and could have gone 500m at that pace.
The not so good: Too easy on the back straight float and no killer spirit for the last 50m.
Result so-so 66.10

C • still a good run, but under... 5

Monday Jul 18, 2016 #

Trail running (XC) 21:36 [3] 4.0 km (5:24 / km) +35m 5:10 / km

Warm 85F and muggy, felt reasonably energetic but didn't push the pace. hoping to get to track meet tomorrow night.

Sunday Jul 17, 2016 #

Walking 1:00:00 [1] 5.4 km (11:07 / km)

Mix of road and trail

Running 15:25 3.2 km (4:49 / km)

Mile warm up then mile at tempo pace (6:25)

Stretching 5:00 [1]

Dynamic

Drills 5:00 [2]

Usual

Track 40 [3] 0.25 km (2:40 / km)

Block start practice for reaction time and 5x50m out hard.
Power leg = right, lead off Left.
Set up 1FL from line to hole, + 1 FL to Right (mark = 10cm at front edge), + 1 FL to Left (mark = 35cm at front edge), blocks at 60 deg.
Reaction times around 150-170 msec.
NB Need someone to check my angles at set position.

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