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Training Log Archive: BP

In the 7 days ending Jul 23, 2015:

	activity	#	time	miles		km		+m
	Walking	4	1:45:00	6.74	(15:34)	10.85	(9:41)
	Strength	2	1:20:00
	Jogging	4	1:12:35	8.3	(8:45)	13.35	(5:26)	121
	Massage	1	1:00:00
	Trail running	2	42:52	4.94	(8:41)	7.95	(5:24)	50
	Stretching	3	19:00
	Track	1	5:57	0.99	(5:59)	1.6	(3:43)
	Drills	1	5:00	0.25	(20:07)	0.4	(12:30)
	Total	7	6:30:24	21.22		34.15		171
	[1-5]	7	5:30:24
averages - weight:61.3kg

1:48

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Thursday Jul 23, 2015 #

Walking 20:00 [1] 2.2 km (9:05 / km)
weight:61.2kg

Nice day

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

Mile warm up with 4x100 strides before track

Stretching 6:00 [1]

Static and dynamic

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

Std routine

Track intervals 5:57 [4] 1.6 km (3:43 / km)

Keeping some form of conditioning going, decided on 4x400 at 80% effort with 1:30 walk recovery to simulate mile pace. Nice and warm at 85F with mod. breeze. Went as follows:
91
90
90
86
Avg = 89 ish
And left it at that.

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

Easing down

400m intervals - Splits

Wednesday Jul 22, 2015 #

Walking 25:00 [1] 2.4 km (10:25 / km)

Mid morning break from dealing with airlines

Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km

Gradual ramp

Stretching 8:00 [3]

Legs with roller

Strength 1:00:00 [3]

More hypertrophy work out

High A’s- B Skips- High knees- Butt Kicks- Karoke

5/0/1 Leg Press 3 x 12 (100)
BW Squats 3 x 15

Seated Leg Extensions 3 x 10 (55)
Seated Leg Curls 3 x 10 (90)

Incline Bench Press 3 x 10
Up Right Row 3 x 10

Front Raise 3 x 12
Lateral Raise 3 x 12

OH Grip Curls 3 x 12
Dips 3 x 12

SLRDL on blue pad 3x12 ea
SL glut bridges 3x12 ea

Cool Down:
Hydrants
Bird Dogs
Hip Circles

Tuesday Jul 21, 2015 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Walk the dogs, help pack, get Ros to MSP.
Had to deal with major issue with Delta booking, fortunately disaster (as in no seats to fly) averted. Finally up and away West bound plane.

Trail running (XC) 20:55 [2] 3.85 km (5:26 / km)

Therapy

Monday Jul 20, 2015 #

Note

Dealing with a family bereavement is never easy. Part emotional and part pragmatic support, have put together a nice pictorial memory for Ros to take back home to share and celebrate her Mum's life. Notably it has been the emotionally uplifting out reaches from friends and neighbors with condolences that have provided moments of reprieve.

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

Better than nothing. Too many preoccupations at present to mobilize for anything else.

Note

Running with the pack. NSG 800m prelim

Sunday Jul 19, 2015 #

Jogging (Road) 26:28 5.25 km (5:02 / km) +60m 4:46 / km

Relaxed run on bike ways. Humid and drenched (wt 136.6 at start and 135.0 at end)

Note
weight:61.4kg

Got Ros seats for Tues night to go to Oz with funeral Monday week
Canned my trip to UK so I can nurse the dogs
Signed up for an online 400/800 training program so as a) refine training and b) learn how to use block starts. Interestingly this is a program directed at high schoolers which is pretty much how masters age runners should train. Big difference from my younger days is the amount and sophistication of the strength conditioning- we did absolutely none of that!
Thinking ahead to the indoor season.......

Strength 20:00 [2]

Mowing and cleaning

Saturday Jul 18, 2015 #

Trail running 21:57 [3] 4.1 km (5:21 / km) +50m 5:03 / km

Wet woods, wet underfoot= drenched

Friday Jul 17, 2015 #

Note

Got one of those calls today, you hope won't come but when it does hopefully it was a peaceful end. And so it was, Ros' Mum passed away in the early hours Australian time in Canberra ACT. She was 90 and suffered from the inevitable complications of Aortic Stenosis. The end was fortunately painless. It was left to me to relay the message, and thankfully she took it well, even to the extent of having a premonition a few days ago. The circle of life...
So now I'm navigating Delta airlines to get her on a plane for the funeral.
Meanwhile I am scheduled to fly out to the UK tomorrow night and we have 2 recuperating kids at home. Never rains but it pours!

C • sending you condolences and... 2

Jogging warm up/down (Treadmill) 20:07 3.5 km (5:45 / km) +35m 5:28 / km

Quick respite at the gym

Stretching 5:00 [1]

With roller

Massage 1:00:00 [0]

Regularly scheduled session, good opportunity for stress reduction

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