Training Log Archive: BPIn the 7 days ending May 2, 2015:
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Saturday May 2, 2015 #
Walking 26:00 [1] 2.5 km (10:24 / km)
slept:5.0
Glorious day and a stress reduction outing. Up since 3 am organizing repatriation of my parents, who both got the flu then bronchitis in one, pneumonia in the other on board the QE. Unfortunately an acute confusional state on top of early Alzheimer's complicated matters for my Mum. Anyhow managed to get car service to pick them up at Southhampton docks in the morning to take them to London, where they will be met by my sister who is boarding a plane in Perth as I type. Decided this was best plan as she can chaperone them home. As a further cancellation the planned family reunion in Switzerland (Mums birthplace) next month is cancelled and I'll need to plan a trip to WA later in year to help sort out the next phase of their life's journey.
Jogging warm up/down 16:30 [2] 3.0 km (5:30 / km)
Despite an overwhelming desire to be a coach potato mustered some motivation to go to the spot rack. Beautiful 65F, sunny day here in the TC.
Mile warm up, 4 x100 strides and cool down at end
Mile warm up, 4 x100 strides and cool down at end
Track 3:09 1.0 km (3:09 / km)
Basically went with the flow for this one. Plan was do something at 800m pace. Mentally and physically lethargic at start so anything was going to be better than nothing. Ended up with a 400, 300, 200, 100 ladder at 90% effort with 4, 3, 2 mins recovery between. A tad slower in the 400 than I would have liked, just not pushing, however the rest went OK.
79
58
35.7
15.9
79
58
35.7
15.9
Drills 6:00 [2] 0.6 km (10:00 / km)
Never forget the drills! Gets the fibres firing.
Stretching 8:00 [1]
Legs and hips
Friday May 1, 2015 #
Walking 27:00 [1] 3.0 km (9:00 / km)
Same as yeterday
Thursday Apr 30, 2015 #
Walking 35:00 [1]
Business walk and no time for anything else
Wednesday Apr 29, 2015 #
Walking 27:00 [1] 3.0 km (9:00 / km)
Very nice out
Jogging warm up/down 14:31 [2] 2.5 km (5:48 / km) +25m 5:32 / km
The usual
Stretching 10:00 [1]
Legs and hips
Strength 1:00:00 [3]
Another good session, bit lighter tonite with running form drills, legs, arms, plyos and core.
Form Running
A skips, C skips, AC Skips, Straight leg shuffle, Squares and Karoke
Kettle Front Squats 3 x 12
3-Way Hamstring Touches 3 x 15
Kettle Swings 3 x 15
Box jump up- Depth Jump Down 6x
SL Glute Bridge on Stability ball 3 x 12
Mummies 3 x 30 sec
Curl to Press 3 x 12
Deltoid Complex 3 x 6
Catepillars 3 x 6
Hanging Circles 3 x 5ea
Hurdlers
Glute Kick Backs
Fire Hydrants
Form Running
A skips, C skips, AC Skips, Straight leg shuffle, Squares and Karoke
Kettle Front Squats 3 x 12
3-Way Hamstring Touches 3 x 15
Kettle Swings 3 x 15
Box jump up- Depth Jump Down 6x
SL Glute Bridge on Stability ball 3 x 12
Mummies 3 x 30 sec
Curl to Press 3 x 12
Deltoid Complex 3 x 6
Catepillars 3 x 6
Hanging Circles 3 x 5ea
Hurdlers
Glute Kick Backs
Fire Hydrants
Tuesday Apr 28, 2015 #
Trail running 25:37 [3] 4.9 km (5:14 / km) +60m 4:56 / km
Up early, pleasant run along Patriots Path and back up the Morristown hill(s)
Walking 40:00 [1] 3.5 km (11:26 / km)
LT and airport
Monday Apr 27, 2015 #
Walking 35:00 [1] 4.0 km (8:45 / km)
Quick road trip to NJ. Walking around Morristown.
Sunday Apr 26, 2015 #
Walking 30:00 [1] 2.75 km (10:55 / km)
Late night (past midnight) courtesy of Children's Hospital Fundraiser, so slept in. had to scurry to special lunch and theater.
Trail running 22:23 4.2 km (5:20 / km) +50m 5:02 / km
Too nice a day not to try and fit in a short/sweet run at easy clip.
Stretching 10:00 [1]
Foam rollering watching the news.