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Training Log Archive: BP

In the 7 days ending Nov 26, 2016:

activity	#	time	miles		km		+m
Walking	4	1:43:00	6.71	(15:21)	10.8	(9:32)
Strength	1	1:15:00
Running	1	26:30	3.11	(8:32)	5.0	(5:18)
Stretching	3	26:00
Trail running	1	25:18	2.49	(10:11)	4.0	(6:20)	30
Drills	3	22:00	1.06	(20:50)	1.7	(12:56)
Jogging	2	18:30	2.02	(9:10)	3.25	(5:42)
Track	1	4:37	0.93	(4:57)	1.5	(3:05)
Total	6	5:00:55	16.31		26.25		30

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Saturday Nov 26, 2016 #

Walking 34:00 [1] 3.0 km (11:20 / km)

Sunny and not too cold out

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

U of M indoor track

Drills warm up/down 6:00 [2] 0.4 km (15:00 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals 4:37 1.5 km (3:05 / km)

Repeat of the wo of 2 weeks ago. 150, 200, 200, 250, 300, 250, 200, 150 ladder @85% with 3 min recovery. Went with the flow and didn't push the short intervals. Went as follows (rounded):
27, 37, 46, 57, 46, 37, 27
And done.

Stretching 10:00 [1]

Vibra roller

Friday Nov 25, 2016 #

Trail running (XC trails) 25:18 [2] 4.0 km (6:20 / km) +30m 6:06 / km

Easy shake out, on muddy trails. Residual DOMS from Wed.

Thursday Nov 24, 2016 #

Note
(rest day)

Picked up my girls from MSP (are from BOS and LGA within minutes of each other).

C • And 2

Wednesday Nov 23, 2016 #

Strength 1:00:00 [3]

What with overnight snow, running late this am, so straight into the session. Drills then legs/arms 5x10 and stretching to finish.

Reach out A’s, straight leg skips, lateral step outs, long lunges

Program:
5 sets of 10 reps
Thrusters
Pull up assist
Step ups on Free Motion machine
Incline bench press
Barbell curls
Goblet squats

Walking 18:00 [1] 1.6 km (11:15 / km)

Slushy

Strength 15:00 [1]

Wet heavy snow clearance

Tuesday Nov 22, 2016 #

Drills warm up/down (indoor) 9:00 [1] 0.8 km (11:15 / km)

ABCs then 4x30m sprints

Running intervals (Treadmill) 26:30 5.0 km (5:18 / km)

Warm up km then 12x200m at 6m/m (45s) with 100m (45-50s) recovery for "base building". Plan was 10, however felt good (in fact first night of uninterrupted 8 h sleep since trip) and had time to do 12. Felt good, fluid and no pressure. Short cool down and off to stretch.

Stretching 5:00 [1]

With roller and off to work.

Note

On call for Jury duty these next 2 weeks - checking in twice a day (except for TG). Civic duty notwithstanding hope I am not selected! And too much going on with the day job right now.

C • on call sounds like a much ... 3

Monday Nov 21, 2016 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Not too chilly out

Jogging warm up/down (Indoor) 9:00 [2] 1.65 km (5:27 / km)

10 And a bit laps

Stretching warm up/down 6:00 [1]

Dynamic

Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)

ABCs and a couple of short sprints

Sunday Nov 20, 2016 #

Walking 36:00 4.6 km (7:50 / km)

Cold 25F power walk in lieu of run - through the woods

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