Training Log Archive: BPIn the 7 days ending Mar 18, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
| |||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Mar 18, 2017 #
Walking 24:00 [1] 2.0 km (12:00 / km)
Just smelling the roses
Trail running (XC trails) 20:04 [2] 3.4 km (5:54 / km) +45m 5:32 / km
Gloopy sloppy heavy going- had to focus on economy of effort.
Note
Not sure where the day disappeared to; various errands, shaking out the audio gear and set up for tomorrow (really need a roadie!) and 2 hour practice plus dinner out with friends......
Friday Mar 17, 2017 #
Jogging warm up/down (Indoor) 10:04 [2] 1.75 km (5:45 / km)
Generally fine with an occasional tweak coming from the lumbar region
Stretching 15:00 [1]
Static and dynamic
Thursday Mar 16, 2017 #
Walking (Treadmill) 28:03 4.0 km (7:01 / km) +40m 6:41 / km
Power walk. Felt some jarring in lower back down left side at a jog, so eased off.
[Tried the elliptical at decent 190-200 cadence afterwards for 5 mins- fine without the pounding]
[Tried the elliptical at decent 190-200 cadence afterwards for 5 mins- fine without the pounding]
Stretching 30:00 [1]
Static
Wednesday Mar 15, 2017 #
Note
Missing my friendly-smiley in your face wake up, but happy that he had a good life.
Stretching warm up/down 8:00 [1]
Mostly dynamic testing hams and gluts
Strength 1:00:00 [3]
ABCs (went OK) followed by endurance type workout. 2 sets of 24 reps, 1 min R, 16 reps, 30 sec R, 8 resp 1 min R for arms legs and core. Butt felt OK.
Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s 2x
Program:
Set of 24, 60 second rest, set of 16, 30 second rest, set of 8 reps, full rest (3 minutes or so) x2
Box jumps, start with a low height
Sit ups with a sandbag
TRX Push ups
Lunges with weight or body weight, split the reps between legs
Seated row with narrow grip
Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller
Skipping A’s – Skipping B’s – Running C’s – Running A’s – Hamstring stretch – Bounds – Skipping A’s 2x
Program:
Set of 24, 60 second rest, set of 16, 30 second rest, set of 8 reps, full rest (3 minutes or so) x2
Box jumps, start with a low height
Sit ups with a sandbag
TRX Push ups
Lunges with weight or body weight, split the reps between legs
Seated row with narrow grip
Cool down:
Cats and Cows
Yates Thoracic Rotations
Hip circles, ankle circles
Foam roller
Tuesday Mar 14, 2017 #
Note
Vale Mr D'Arcy. Last evening and today a sad day for us, yet wonderful memories of an awesome pet- an incredibly well behaved people magnet.
Went out with the last snow of winter aged 6 3/4 years from Sarcoma. Given his Swiss pedigree, somehow I can't help but recall a Swiss-German Children's book, "Schnellen-Ursli" and the custom of banishing the demons of winter by ringing the cow bells.
Went out with the last snow of winter aged 6 3/4 years from Sarcoma. Given his Swiss pedigree, somehow I can't help but recall a Swiss-German Children's book, "Schnellen-Ursli" and the custom of banishing the demons of winter by ringing the cow bells.
Walking warm up/down (Treadmill) 16:51 [2] 2.5 km (6:44 / km) +25m 6:25 / km
Walk to jog. Butt tight and impacting stride on left. Closed it down at jog pace.
Stretching warm up/down 15:00 [1]
Static and dynamic, working the glute region.
Walking 25:00 [1] 2.4 km (10:25 / km)
Snowy trudge to pay vet bill and pick up big boy's paw prints.
Monday Mar 13, 2017 #
Note
Mild discomfort in left buttock today- either tweaked a nerve or the piriformis. Will nurse it, however seem to be able to move OK.
An end to a somewhat disappointing Indoor track season- too much work and illness eroded energy and prevented solid training. Anyhow cracked the 80% AG threshold for both the 200 and 400m. Stayed away form the 800 and longer (for now).
An end to a somewhat disappointing Indoor track season- too much work and illness eroded energy and prevented solid training. Anyhow cracked the 80% AG threshold for both the 200 and 400m. Stayed away form the 800 and longer (for now).
Sunday Mar 12, 2017 #
Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)
Several laps then 4x50m wind sprints and 2x100 block starts
Drills 6:00 [2] 0.5 km (12:00 / km)
ABC's
Stretching warm up/down 8:00 [1]
Dynamic for the most part
Track race (U of M) 1:06 0.4 km (2:45 / km)
USATF MN indoor champs. Drew lane 4 with Jim S on my inside. He started fast as usual and had a few strides up on me at the break. Closed down around the final turn but had to push it to the line to grab the heat and M60 win by 0.12 in 66.68 (splits 33 and 33.x!). Felt OK but did make it hard on myself but happy to break 67 given lack of sprint training recently.
Track race (U of M) 31 [4] 0.2 km (2:35 / km)
30 min rest then the 2. Drew lane 4 again with Jim also in lane 3. Felt a spasm in my left buttock coming out of the blocks so went into cruise mode for 31.57 and third in M60.
Anyhow so ends the 2017 indoor season and now to focus on some base endurance building.
Anyhow so ends the 2017 indoor season and now to focus on some base endurance building.