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Training Log Archive: BP

In the 7 days ending Feb 20, 2010:

	activity	#	time	miles		km		+m
	Running	4	2:34:44	16.54	(9:21)	26.61	(5:49)	349
	Walking	6	2:31:00	9.86	(15:18)	15.88	(9:31)
	Strength	2	2:10:00	17.7		28.49
	XC ski	1	24:45	3.11	(7:58)	5.0	(4:57)
	Total	7	7:40:29	47.21		75.97		349
averages - weight:63.7kg

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Saturday Feb 20, 2010 #

XC ski 24:45 [3] 5.0 km (4:57 / km)

Maybe one of the last skis for the season at Weston - soft and slow

Walking 24:00 [2] 1.5 mi (16:00 / mi)

Friday Feb 19, 2010 #

Walking 19:00 [2] 1.5 mi (12:40 / mi)

Strength (strength) 30:00 [2]

Easy session of arms , core hams/back 3x12

Strength (spin) 25:00 [2] 7.5 mi (3:20 / mi)

Easy random

Thursday Feb 18, 2010 #

Walking 31:00 [2] 2.0 mi (15:30 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Running 23:41 4.0 km (5:55 / km) +259m 4:28 / km
ahr:136 max:154

Not feeling especially energetic today, and felt no need for speed- so plodded uphill: 1-12%up, 12-1%down (grade change every minute) averaging 6m/k (range 8-9.6 min/mile)- and not above zone 4. Mission accomplished.

Wednesday Feb 17, 2010 #

Strength (strength) 30:00 [3]

Circuit of arms. legs and core 3x12

Strength (spin hill interval) 30:00 10.2 mi (2:56 / mi)

Easy - mod effort

Strength (snow removal) 15:00 [2]

Finishing off what the plow left and pathways

Tuesday Feb 16, 2010 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Morning constitutional. Long weekend turned out pretty well even if original and poorly conceived plan did not. Cost in all: tank of gas, entry fees, lost compass, antique wall sconces and 1930's poster. The latter from my wife's favorite antique show at Concord MA Armory- good Valentines day outing!
As for lessons learned, realized I was burned out from 4 hours of dancing on my feet with board strategy presentation on Thursday- work supports life-right!
Going forwards, will plan ahead for Flying Pig (one of my favorites from Indiana days), West point and WCOC event :-). It's a plan, and now for goal setting.

Running warm up/down 32:00 [2] 4.5 km (7:07 / km)
weight:63.7kg

Before, during and after intervals

Running (intervals) 9:36 2.5 km (3:50 / km)
ahr:131 max:162

Intervals on treadmill at around 3k pace (6x400 and 1x100 with 90 secs between with jog recovery - pulse below 130 at start of next work)- felt around 90% effort and zone 4 mostly.

Monday Feb 15, 2010 #

Walking 33:00 [2] 3.0 km (11:00 / km)

Wandering by woods on a winter's day (whose woods they are I think I know, comes to mind). Quite pleasant.

Running (treadmill) 23:46 4.0 km (5:57 / km)
max:136

Easy run on a Monday for a change- a couple of strides thrown in.

Sunday Feb 14, 2010 #

10 AM

Running (trail) 50:41 9.2 km (5:31 / km) +90m 5:15 / km
ahr:138 max:153

GB "recovery run"- pleasant sunny day, trails still snow covered, firm and icy. equipment run thru: garmin - check, salomons - check, yaktraks - check, gloves - check, brain in neutral - yeah check.

C • Didn't encounter 2

Walking 24:00 [2] 1.5 mi (16:00 / mi)

Quick outing- sun gone and windy.

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