Training Log Archive: BPIn the 7 days ending Feb 18, 2017:
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Saturday Feb 18, 2017 #
Walking 25:00 [1] 2.3 km (10:52 / km)
Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)
A few laps with 4x100 strides
Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)
ABCs
Stretching 5:00 [1]
Dynamic
Track intervals (Outdoor) 2:03 [3] 0.9 km (2:17 / km)
40F and no snow on track (would have preferred indoors however track not available). Keeping Jim S company as he tunes up for world indoor champs in March. Reentry workout at 80% effort aiming for 4x150 with 3 min R- ended up doing 5 as I felt pretty good and moving OK. Range was 24.5-25.5; opened up on the last one for 23.5 (200 equivalent = 33.9-31.5). Five and done!
Walking 5:00 [1] 0.6 km (8:20 / km)
Easy cool down
Friday Feb 17, 2017 #
Walking 16:00 [1] 1.6 km (10:00 / km)
(rest day)
Thursday Feb 16, 2017 #
Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)
With 8x100m strides
Drills 25:00 [3] 0.6 km (41:40 / km)
ABCs then block start practice using 3 point start with 8x30m sptrints
Wednesday Feb 15, 2017 #
Strength 1:00:05 [3]
Re-entry work out with ABCs, arms and legs. Pulse OK, however resp rate seems high.
Walking A’s – Walking B’s – Walking C’s – Skipping A’s – Running C’s - Karoke
Program:
Free motion flys 3x10
Leg press 3x10
TRX Reverse Flys 3x10
Mountain climbers with twist 3x10
Leg lifts 3x10
Tower twists 3x10
Lat pulldown 3x10
Glute kickbacks 3x10
Cool down:
Ankle rolls, Hip rotations, Yates thoracic rotations, Foam Roll
Walking A’s – Walking B’s – Walking C’s – Skipping A’s – Running C’s - Karoke
Program:
Free motion flys 3x10
Leg press 3x10
TRX Reverse Flys 3x10
Mountain climbers with twist 3x10
Leg lifts 3x10
Tower twists 3x10
Lat pulldown 3x10
Glute kickbacks 3x10
Cool down:
Ankle rolls, Hip rotations, Yates thoracic rotations, Foam Roll
Tuesday Feb 14, 2017 #
Note
(rest day)
Blah
Monday Feb 13, 2017 #
Walking 30:00 [1] 3.0 km (10:00 / km)
Mild 40F. Good to get the wheels turning again.
Sunday Feb 12, 2017 #
Note
(sick) (rest day)
Can't seem to shake this low grade cough, sore throat and congestion deal that's doing the rounds.