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Training Log Archive: BP

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  Massage1 1:00:00
  Strength1 1:00:00
  Stretching5 38:00
  Jogging3 36:00 4.1(8:47) 6.6(5:27) 40
  Walking3 34:30 2.55(13:33) 4.1(8:25) 30
  Drills 3 22:00 0.81(27:14) 1.3(16:55)
  Trail running1 20:04 1.86(10:46) 3.0(6:41) 30
  Track2 6:50 1.43(4:47) 2.3(2:58)
  Total6 4:37:24 10.75 17.3 100
  [1-5]6 3:27:24

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SuMoTuWeThFrSa

Saturday Dec 31, 2016 #

Walking (Trail) 21:00 [1] 2.3 km (9:08 / km) +30m 8:34 / km
(rest day)

Icy end to 2016

Friday Dec 30, 2016 #

Jogging warm up/down (Indoor) 7:30 [2] 1.4 km (5:21 / km)

A few laps then 4x50m build ups

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

ABCs

Stretching 6:00 [1]

Dynamic

Track intervals (Indoor) 2:29 intensity: (55 @3) + (1:00 @4) + (34 @5) 0.9 km (2:46 / km)

Speed workout at U of M with SAL. Original plan was 5x150 hard. SALs coach wanted a 300m TT which we duly ran with the 3 turn stagger in lanes 3 and 4 with me as the rabbit. Target was 54 aka 18 per 200. Set off hard to get the pace on target and SAL went 53.9. Surprisingly I felt pretty good and strong clocking a 49.7 with even splits of 16.x (not too shabby in racing flats rather than spikes). Complete rest = 10 mins then a set of 150s (hard aka 90%) with 8R between. Went as follows:
23.5
23.5
23.7
(200m equivalent of 31.3-31.6)
Decided to do one more at a more relaxed ie 800 pace for form (25.1)
And done!

Walking warm up/down 7:30 [2] 1.0 km (7:30 / km)

And some cool down.

Massage 1:00:00 [0]

General maintenance

Thursday Dec 29, 2016 #

Note

Another year almost in the bag.
Had my 2 year post surgery anniversary and got the all clear. Now to annual visits!
Not going to reflect much except to say, family traumas weighed heavily and I flew way too much. Joy in the form of work satisfaction, music and running 400m relays with track buds. On to 2017!

Trail running (Icy paths) 20:04 intensity: (12:00 @2) + (8:04 @3) 3.0 km (6:41 / km) +30m 6:22 / km

Cold/blustery day - sheets of ice on trails, so glad I wore spike cross shoes, but took it gingerly nonetheless. Nice fresh air experience though.

Stretching 10:00 [0]

Vibra roller

Wednesday Dec 28, 2016 #

Strength 1:00:00 [3]

Warm up then 3x12 arms, legs and core:

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:
Clock Lunges 3 x 12
Step Ups 3 x 6
3 way Hamstring 3 x 12

Curtsey Lunges 3 x 12

T-Push Ups 3 x 12
Pull through on tower 3 x 12

Shoulder Press with Dumbbells 3 x 12
½ Kneeling Lat Pulls 3 x 12

Biceps Curls 3 x 12
Skullcrushers 3 x 12

Ab dolly roll outs 3 x 12
Pike ups on ab dolly 3 x 12

Cool Down:
Ankle Circles
Hip Circles
Clams
Cats and Cows

Stretching 7:00 [1]

Static and dynamic

Tuesday Dec 27, 2016 #

Jogging warm up/down 6:00 [2] 1.2 km (5:00 / km)

5laps then 4x50m sprints

Stretching 5:00 [1]

Dynamic

Drills warm up/down 6:00 [1] 0.4 km (15:00 / km)

ABCs

Track intervals (Indoor) 4:21 intensity: (1:00 @3) + (3:21 @4) 1.4 km (3:06 / km)

U of M reentry workout- first since Dec 3!
First off pacing the last 400 of a 600 for SAL (her target 2:09). Ran 41 and uppped the pace to 37 sec.
6R then 5x200 with 3R aiming for 37-38. Went as follows:
36.1
36.6
36.9
36.0
36.4

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

A few laps

Monday Dec 26, 2016 #

Drills warm up/down 10:00 [1] 0.5 km (20:00 / km)

ABCs

Jogging 22:30 intensity: (11:00 @2) + (11:30 @3) 4.0 km (5:38 / km) +40m 5:21 / km

1 km warm up then 13x100m stride, 100m recovery and cool down

Stretching 10:00 [1]

With roller

Sunday Dec 25, 2016 #

Note
(rest day)

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