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Training Log Archive: BP

In the 7 days ending Jan 7:

activity # timemileskm+m
  Strength1 1:05:00
  Stretching6 54:00
  Walking2 52:00 3.42(15:13) 5.5(9:27)
  Jogging2 33:35 3.73(9:00) 6.0(5:36) 40
  Drills 3 28:00 1.06(26:30) 1.7(16:28)
  Trail running1 21:26 1.93(11:08) 3.1(6:55) 50
  Running1 20:26 2.49(8:13) 4.0(5:07)
  Spin1 16:00 5.59(2:52) 9.0(1:47)
  Track1 1:37 0.37(4:20) 0.6(2:42)
  Total6 4:52:04 18.58 29.9 90

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Saturday Jan 7 #

Jogging warm up/down (Indoor) 12:00 [2] 2.0 km (6:00 / km)

Several laps and 50m build ups

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

ABCs and 2x100 turn

Stretching warm up/down 12:00 [1]

Dynamic and with roller

Track race (Indoor) 1:37 [5] 0.6 km (2:42 / km)

Indoor meet, first of the season. First up 400m. Had no real plan except to go by feel. Drew lane 5, in the masters hest of 6 and got off to a good start, with Jim S ahead by two meters at the break line. Closed him down by the 250m, eased to the 300m and then decided to go around him on the turn (not recommended as it forces you into Lane 2). Anyhow had plenty of power left in the home straight to take the win by 2 sec. Felt pretty good running 66.8 with 32.x and 34.
Skipped the 800m which followed quickly after and took a good break before the 200m. Masters heat, Lane 5 (again) and ran strong finishing in 30.3
For the first indoor event not too bad, and ironically better than I ran outdoors in Perth!

Friday Jan 6 #

Note
(rest day)

Just too cold at -4F to go outside even for a walk. Resting up, likely track meet attendance in Sat.

Thursday Jan 5 #

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

ABCs

Running (Treadmill) 20:26 intensity: (6:00 @2) + (11:26 @3) + (3:00 @4) 4.0 km (5:07 / km)

One km warm up with a couple of strides then 5x200 @12mph (37.5) and 200m (1:45ish) recovery, short cool down.

Stretching 10:00 [1]

Mostly static with roller

Wednesday Jan 4 #

Strength 1:05:00 [3]

Had to drag myself to gym today and coax legs into action.
Drills, then legs, arms and core. End with stretching.

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

Program:
Free motion step ups 4 x 10
Side lunges 4 x 10
Ab dolly roll outs 4 x 10

Dumbbell snatches 4 x 10

T Bar Row 4 x 10
Long bar clean and press 4 x 10

Barbell press 4 x 10
Standing single arm rows on cable tower 4 x 10

Seated row narrow 4 x 10

Side plank 4 x 30 sec each side.
Front Plank 4 x 30 sec.

Cool Down:
Ankle Circles
Hip Circles
Clams
Cats and Cows

Stretching 10:00 [1]

Vibra roller

Tuesday Jan 3 #

Walking (Indoor) 16:00 [1] 1.5 km (10:40 / km)

Too cold outside at 7F

Spin warm up/down 16:00 [2] 9.0 km (1:47 / km)

First bike ride since ?2014. Short and sweet on a Lemond spin cycle with hill wo.

Stretching 6:00 [1]

With roller

Walking (Non motor tread) 15:00 [2] 2.2 km (6:49 / km)

Tried out one of the manual i.e. non motorized treadmills just installed at the gym. "Power walking" mostly, getting a feel for the sweet spot. Definitely a learning curve.

Monday Jan 2 #

Note

I have a dilemma-schedule conflict-to sprint or to Sprint?

Millrose games 4x400, a lot of fun and you get to see some of the US track stars current and future up close

OR

Vancouver sprint camp (and apparently a whole sprint series in 2107)

Pros and cons for each :-)

Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)

ABCs

Jogging (Treadmill) 21:35 [3] 4.0 km (5:24 / km) +40m 5:08 / km

Warm up km then 10x100m strides with 100m recovery and cool down

Stretching 10:00 [1]

Static with roller and dynamic

Sunday Jan 1 #

Trail running (Trail/woods) 21:26 [3] 3.1 km (6:55 / km) +50m 6:24 / km

To herald the new year. Steady plod on icy trails with detours through the woods.

Stretching 6:00 [1]

Vibra roller

Walking 21:00 [1] 1.8 km (11:40 / km)

Mostly road

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