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Training Log Archive: BP

In the 7 days ending Jan 14, 2017:

activity # timemileskm+m
  Strength1 1:00:00
  Snowshoe2 45:00 3.04(14:47) 4.9(9:11) 55
  Stretching3 31:00
  Running1 30:30 3.36(9:05) 5.4(5:39) 54
  Walking1 26:00 1.55(16:44) 2.5(10:24)
  Trail running1 24:36 2.3(10:42) 3.7(6:39) 65
  Drills 1 12:00 0.5(24:08) 0.8(15:00)
  Jogging1 10:00 1.12(8:56) 1.8(5:33)
  Track1 1:07 0.25(4:30) 0.4(2:48)
  Total6 4:00:13 12.12 19.5 174

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Saturday Jan 14, 2017 #

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

A few laps of "dogbones" to avoid hurdles on the home straight.

Drills warm up/down 12:00 [2] 0.8 km (15:00 / km)

ABCs and several sets f 50m build ups, followed by 2x100 running the bend at speed.

Stretching warm up/down 15:00 [1]

Static and dynamic

Track race 1:07 [4] 0.4 km (2:47 / km)

Minnesota Open, heat 4 of 4 at the Uof M fieldhouse. Great crowd and atmosphere and some stand out college performances. Western chapter of Mass Velocity track club showed up in force (aka 3), with thanks to the head coach who graciously allows us old people to run in their college meet :-)
Drew lane 3, with Jim on my inside and 3 fast dudes in the outside lanes.
Block start and pretty mediocre! Fast guys gapped us quickly, Jim abreast at the 100m (usually I see him at the 150 break line) so I had a bit of a deficit at the lap to go bell. Anyhow, ramped up down back straight, closed on Jim around the final turn and catapulted off down the home straight to take the "masters" win. As expected the college guys were all firmly ahead! So-so time with 67 and change.
Net net Jim and I know our racing styles pretty well now. He, a class-act sprinter, gets out hard and me being a more middle distance type comes home strong. Having said that I sat back too much on the first lap.
Anyway, great reception from the crowd and a call out for us Masters age athletes by the well informed announcer.
Something about the buzz of an arena for atmosphere and memories!
(BTW scratched the 600m)

Friday Jan 13, 2017 #

(rest day)

Chillin' out today (BP management?)
Signed up for the Minnesota Open track meet at the U tomorrow. Originally planned to run the 600 (which I love btw!) but got talked into racing the 400 against training buddy Jim Schoffman in the same heat, adjacent lanes. Hey we'll finish last (most seed times around 50-55 sec) but who cares :-)

Thursday Jan 12, 2017 #

Snowshoe 22:00 [1] 2.4 km (9:10 / km)

Cold but inspiring woods

Wednesday Jan 11, 2017 #

Strength 1:00:00 [3]

Drills, then 5x8 reps of legs, arms and core:

Dynamic Warm-Up:
Walking Lunge—High walking A’s—High Walking B’s—High Walking C’s – Fast feet with toe touches

Barbell reverse lunges 5 x 8
Free motion squat 5 x 8
Ab dolly roll outs to the side 5 x 8

Barbell thrusters 5 x 8

Kettlebell upright row 5 x 8
Tower pull throughs 5 x 8

Cool Down:
Core work
Rotary stretch
Piriformis stretch
Hurdlers stretch
Ankle stretch
Cats and cows

Stretching warm up/down 8:00 [1]

Static and dynamic

Snowshoe 23:00 [2] 2.5 km (9:12 / km) +55m 8:17 / km

Skipped out ealry-BPmanagement opportunity? Beautiful in the woods and on untracked trails.

Tuesday Jan 10, 2017 #

Running intervals (Treadmill) 30:30 intensity: (6:00 @2) + (16:00 @3) + (8:30 @4) 5.4 km (5:39 / km) +54m 5:23 / km

Abandoned idea of driving to Bethel U today with the slick snowy roads, so hit the gym instead. 1km warm up, then 4x100m strides and 5x400m at tempo pace (8mph) with 200m recovery and some cool down. Not too taxing.

Stretching 8:00 [1]

legs with roller


Been watching my BP, which has been less well controlled recently (stress maybe!) and decided to switch to another ARB first then add a CCB (amlodipine preferred CV wise) later if I cant hit the age-related control bounds. Avoiding use of diuretics, alpha and beta blockers etc for obvious reasons. Note to self also to avoid use of Vit I.

Monday Jan 9, 2017 #

Walking 26:00 [1] 2.5 km (10:24 / km)

LT ramble- 20F and looked OK outside. By the time I returned snowing pretty hard.

Sunday Jan 8, 2017 #

Trail running (Icy ) 24:36 [3] 3.7 km (6:39 / km) +65m 6:07 / km

Relatively nice out at 13F, trails dodgy. Recovery effort although at times, felt a bit on the hard side.

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