Training Log Archive: BPIn the 7 days ending Nov 12, 2016:
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Saturday Nov 12, 2016 #
Jogging warm up/down (Indoor) 10:40 [2] 2.0 km (5:20 / km)
Peer group attraction, otherwise would have stayed in bed, JL improving but energy lowish . Bethel U indoor track with 32F outside.
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
ABCs
Lost the plot a bit with chit chat catching up on downunder experiences.
Lost the plot a bit with chit chat catching up on downunder experiences.
Stretching 5:00 [1]
Dynamic and with roller
Track intervals (Indoor) 4:26 1.5 km (2:57 / km)
150, 200, 250, 300, 250, 200, 150 ladder with 3 and 4 mins recovery.
Went better than expected and moving reasonably (and surprisingly) well. Went as follows (rounded up to nearest whole sec)
24
35
46
57
45
34
24
And off for coffee, somewhat energized.
Went better than expected and moving reasonably (and surprisingly) well. Went as follows (rounded up to nearest whole sec)
24
35
46
57
45
34
24
And off for coffee, somewhat energized.
Walking 21:00 [1] 1.8 km (11:40 / km)
Mild Fall day- incredible!
Buckthorn bashing 1:00:00 [2] 1.0 km (1:00:00 / km)
Removing small shoots and some misc fall clean up. A couple of hours worth and now tired.
Friday Nov 11, 2016 #
Walking 18:00 [1] 1.7 km (10:35 / km)
(rest day)
EOD before sun went away
Massage 1:00:00 [0]
Post travel flush out
Thursday Nov 10, 2016 #
Walking 27:00 [1]
Beautiful day- solar therapy
Trail running (XC trails) 22:45 [3] 4.0 km (5:41 / km) +45m 5:23 / km
Daylight through the woods
Note
Memories of Perth WMAC 2016
4x400 exchange zone
Wind blown 800m
4x400 exchange zone
Wind blown 800m
Wednesday Nov 9, 2016 #
Strength 55:00 [2]
Easy re-entry session, drills then arms and legs.
Stretching warm up/down 10:00 [1]
Still some kinks to get out
Note
What with jetlag and frankly shocking (is this really the America I became a citizen of?) outcome overnight, feeling very low on energy.
Walking 20:00 [1]
Short outing
Tuesday Nov 8, 2016 #
Jogging warm up/down (Indoor) 11:48 [2] 2.1 km (5:37 / km)
Felt somewhat peppy
Stretching 6:00 [1]
Dynamic
Drills warm up/down 8:00 [2] 0.4 km (20:00 / km)
ABCs
Note
Just recalled a small world moment from the OAWA event last Sat. I'm wearing a SART t shirt and a person wearing a Canadian Otop introduces herself as Robyn Rennie (son Graham) from Vancouver. Turns out she is from WA and we were pretty much contemporaries at the Uni of West Aust (she math and me med / Sci). Vancouver sprint camp is on my O bucket list.
Sunday Nov 6, 2016 #
Note
4x400 relay. Almost a non starter as our lead off runner pulled a hamstring earlier in the day. Managed to locate our nominated alternate runner. Ran leg 2, taking the baton in third place (Germany and Australia getting out well in Front) with a decent lead to the Brits in 4th. Extended the lead despite the strong backstright head wind and handed off with about 60 meter cushion.
Our third leg runner got closed down by the Brits but still a handy twenty meter lead. Fumbled exchange to last leg and we were beaten on the line, out of bronze by five one hundredths!
Anyhow I had a strong run and felt like things were starting to come good, just in time to fly home!
Our third leg runner got closed down by the Brits but still a handy twenty meter lead. Fumbled exchange to last leg and we were beaten on the line, out of bronze by five one hundredths!
Anyhow I had a strong run and felt like things were starting to come good, just in time to fly home!
Note
Settling in at Perth airport for the 30 hour slog home.