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Training Log Archive: BP

In the 7 days ending Jun 2, 2015:

	activity	#	time	miles		km		+m
	Walking	7	3:14:00	11.53		18.55
	Strength	3	1:35:00
	Jogging	4	54:18	6.21	(8:44)	10.0	(5:26)	65
	Stretching	6	52:00
	Drills	4	28:00	1.8	(15:32)	2.9	(9:39)
	Trail running	1	23:48	2.64	(9:01)	4.25	(5:36)	45
	Track	2	6:52	1.37	(5:01)	2.2	(3:07)
	Total	7	7:33:58	23.55		37.9		110
averages - sleep:9 weight:63kg

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Tuesday Jun 2, 2015 #

Note

"Old home" flying visit planned and booked for Sept (far enough out and time of year to get a good deal with DL and VA). Will be part family obligiations and part recreation plus a whole lot of jetlag induced fugue state.
And "gasket repair" August- had to promise my surgeon I would not undertake any "strenuous exercise" for 4-6 weeks for fear of recurrence.

C • Recreation 4

Note

And looking forward to upcoming Boston trip and Sprint Camp.

Walking 24:00 [1] 2.5 km (9:36 / km)

Warm, blustery day

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Decided on a track work out. Warm up with 4x100 m strides.

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

And the usual...

Stretching 5:00 [1]

Dynamic and static

Track intervals 3:05 1.0 km (3:05 / km)

Warm at 71F with wind SSE at 16mph. Decided this would be a HTFU workout at 800 race pace, finishing into the wind. 400, 300, 200, 100 down ladder with even effort and gradual speed increase. Walk recovery between keeping the rest interval relatively short. Despite a full day at work and somewhat mentally fatigued, felt surprisingly peppy. Went as follows:
76 (2min R)
56 (1:30R)
36 (1R)
17
And done!

Walking 5:00 [1] 0.6 km (8:20 / km)

And a bit more leg loosen at end

400, 300, 200, 100 - Splits

Monday Jun 1, 2015 #

Walking 25:00 [1] 2.75 km (9:05 / km)

Warm and sunny

Jogging warm up/down (Road) 15:24 3.0 km (5:08 / km) +35m 4:51 / km

Very pleasant outside. Quick outing before biz dinner

Drills 7:00 [2] 1.0 km (7:00 / km)

Usual fare

Stretching 5:00 [1]

Legs with roller

Strength 15:00 [2]

Hips, core and abs

Sunday May 31, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)
slept:9.0 weight:63kg

Not too worse for wear this am

Trail running (XC) 23:48 4.25 km (5:36 / km) +45m 5:19 / km

Short and easy on the grassy trails. Calfs a tad tight but otherwise moving OK

Stretching 10:00 [1]

Legs with roller

Saturday May 30, 2015 #

Walking warm up/down 10:00 [3]

Up to St Cloud and a cold 48F but sunny and very windy day (12mph). Felt a bit heavy legged so some walking first.

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)

A few laps warm up then 8x50 wind sprints to try and get going. Under dressed and cold!

Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)

Usual routine

Stretching 12:00 [1]

Static and dynamic

Track race 2:42 [4] 0.8 km (3:22 / km)

And the moment of truth-it sucked! Two heats of randomized entries and not arranged by age which might have helped. Jim S in another heat said he was looking for 2:22. A wee bit fast for me at present I felt. Anyhow my goal was 2:35. Gordy M (M50) took off and gapped me quickly, and I struggled into the wind down the back straight. First lap in 78 and I thought OK, it's still on, but the wind really sucked it out of me and I ran a poor 3rd 200. Came home strong around last 200, closing fast on Gordy, but too late so 2nd in heat. Jim went through in 74 and faded to a 2:36 in second heat to take the M60 win. So a silver for me. None of us could really fathom how bad the times were, especially on the second lap, but put it down to the bracing wind. Anyhow opened the 2015 season for me (third overall in the over 50s) and I'm still out there doing it- so I'll take that, but clearly a lot of work to be done!

Track race 1:05 [5] 0.4 km (2:42 / km)

A decent rest till the 400, so tried to stay out of the wind and keep warm. Drew lane 2 in first heat of 4 in the men's, this time with Jim ahead of me in lane 6. Ran a conservative first 200 (as is my non sprinter tendency) but didn't loose too much of the stagger to Jim. Hit the hammer in the last 200 and Coming off the final bend, had Jim in my sights, closing all the way to the finish line in 64.9x, no more than a couple of meters back in second. Another M60 silver, but a more satisfying race and right on target time. Depending on FAT adjustment may not make AA std of <65 but pretty darn close. Third overall for the over 50 crew.

C • Thanks for the race reports... 11

Note

1500 was right after the 400, so I scratched and did some cool down walking/ slow jog instead.
Overall a healthy effort, speed is there, but endurance and race execution for the 800 needs to improve. Get another shot next weekend!
A photo with fellow Plymouth resident Rick Kleyman- he a stand out middle distance runner, HS coach and advocate for the Cerutty (Herb Elliot) and Lydiard methods!

C • And a guy that ran master w... 3

Strength 20:00 [2]

Back to chores and yard work, but it was a slog.
Any earned enough brownie points to watch some of the Pre Classic on TV :)

C • 1

Walking 30:00 [1] 2.5 km (12:00 / km)

And so to the dogs.

Friday May 29, 2015 #

Walking (Treadmill) 18:00 [1] 2.0 km (9:00 / km)

Miserable outside- anyhow gentle trundle

Drills 10:00 [2] 1.0 km (10:00 / km)

3 sets of the usual

Stretching 10:00 [1]

Static and dynamic to get loose.

Thursday May 28, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)
weight:63kg (rest day)

Rest day with track meet (MN SG) coming up Sat. Planning for some light drills tomorrow and then hopfully its"run fast, turn left"!

Wednesday May 27, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km)

Warm and sunny- sweat inducing

Jogging warm up/down (Treadmill) 16:24 [2] 3.0 km (5:28 / km) +30m 5:12 / km

Gradual ramp keeping HR below 140- hot in the gym!

Strength 1:00:00 [3]

Felt a bit jaded but got through the program.

Knee Pull into Lunge with Twist- Reverse Lunges- Karoke with Knee Drive- Low A’s- High A’s- Square

SL Step up- Bag- 3 x 12
Box run ups 3 x 30 sec
Lateral Step ups 3 x 12

SL RDL- 3 x 15 ea
Burpee Push Ups 3 x 10
Negative Step ups 3 x 12 ea

TRX Rows 3 x 12
Forced Pull-Ups 3 x max+5

Glute Swings
Clams
Cats and Cows

Stretching 10:00 [1]

Legs and hips

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