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Training Log Archive: BP

In the 9 days ending Sep 4, 2012:

	activity	#	time	miles		km		+m
	Walking	7	3:01:00	10.69	(16:56)	17.2	(10:31)
	Jogging	7	2:37:06	18.27	(8:36)	29.41	(5:21)	318
	Strength	3	2:15:00
	Running	2	1:36:48	11.78	(8:13)	18.96	(5:06)	230
	Stretching	2	16:00
	Track	1	5:31	1.12	(4:56)	1.8	(3:04)
	Total	9	9:51:25	41.86		67.37		548
	[1-5]	9	8:12:25
averages - weight:62.8kg

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Tuesday Sep 4, 2012 #

Note

Knowledge test today- boned up on driving facts, so fingers crossed.
In and out in 30 mins and aced test- so day has started well :-)

Jogging warm up/down (Indoor track) 13:18 [1] 2.5 km (5:19 / km)

Before tempo

Running tempo (Treadmill) 20:00 4.45 km (4:30 / km)
ahr:147

4x1km cruise intervals at 15kph aka 4/k and 1 min recoveries @ 6kph (walk)
Good wo and need to do more of same. HR around transition 158-163 during work.

Monday Sep 3, 2012 #

Walking 30:00 [0] 2.7 km (11:07 / km)

Out early

Jogging (Easy trail) 23:03 4.25 km (5:25 / km) +45m 5:09 / km
ahr:125 weight:63kg

Holiday! 8 am and pretty humid (72f, 80%) however pleasant lope through French park XC trails. More sedate than running on the indoor track which "makes me speed up".

Strength (Arms and core) 45:00 [1]

25 min core + 15 arms and shoulders + 5 stretching. Std routine of 3x12-15.

Note

PFW
M easy and core
T hills or tempo
W easy and strength
T cruise ints
F rest with core
S reps @ 400m pace
S O race (red)

Sunday Sep 2, 2012 #

Walking 26:00 [0] 2.4 km (10:50 / km)
weight:62.6kg

Leg stretch with doggie outing early

Running (Trail) 1:16:48 14.51 km (5:18 / km) +230m 4:54 / km
ahr:139 max:157

Weekly long run extended with a pure trail run in Elm Creek park and a comfortable wayfinding pace- HR no more than 130 for first half hour. Less humid than last week so effort felt less. Was aiming for 70 mins and in the end finished back at car in hour and a quarter ish with about 9 miles under the belt. Splits were:
6k 32:31
6k 31:48
2.51k 12:29
Moving pretty well after yesterdays w/o and was able to up the pace at the end from 5:20 m/k to just under 5 with best around 4 m/k.

Saturday Sep 1, 2012 #

Jogging warm up/down 14:00 [1] 2.4 km (5:50 / km)

Before track with drills, stretching and 4x100 strides

Track intervals 5:31 1.8 km (3:04 / km)
max:164

A change is as good as a holiday, so back to speed and a redo of the May 200/400/600/400/200 ladder. Aimed for 800-1500 pace ie hard with 1 min, 2 min, 3min and 2 min recoveries between. Went as follows:
34.8
1:13.4
1:57.1
1:13.2
33.4
The 600/400 combo was mentally tough. Recoveries stretched by 15 sec for last 2 with HR back to 110-115. Max HR just above threshold so working hard enough. Solid workout and faster than May which was pleasing. Apparently prevailing wisdom is to maintain speed work thought year, albeit with cyclic breaks to avoid burnout or injury.

C • Your email was hacked 7

Walking warm up/down 9:00 [1] 1.0 km (9:00 / km)

Easing down afterwards

Walking 27:00 [0] 2.5 km (10:48 / km)

Warm but pleasant at sundown

Ladder 200/400/600/400/200 - Splits

Friday Aug 31, 2012 #

Note
(rest day)

Busy week nearly over, long weekend ahead :-). Tis a well deserved rest day today ahead of speed work and long run - extending the boundaries.

Walking 26:00 [1] 2.5 km (10:24 / km)

Sunny and nice.

Thursday Aug 30, 2012 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Sunny but muggy

Jogging (Trail) 28:54 5.4 km (5:21 / km) +65m 5:03 / km
ahr:131 max:144

Twilight run on XC trails, too late and no energy for threshold, so just a mellow cruise through the glades.

Wednesday Aug 29, 2012 #

Jogging warm up/down (Indoor track) 17:58 [1] 2.0 mi (8:59 / mi)

Before strength

Strength 1:00:00 [2]

Core first then legs with box jumps squats etc then arms and shoulders. Stretching to finish.

Tuesday Aug 28, 2012 #

Event: 2012 Laramie Daze

Walking 25:00 [1] 2.5 km (10:00 / km)
weight:62.7kg

Another sunny LT ramble / mental break.

Jogging warm up/down (indoor track) 14:54 2.0 mi (7:27 / mi)

Start easy then ramping up.

Jogging (Treadmill hills) 30:00 5.2 km (5:46 / km) +208m 4:48 / km
ahr:139 max:154

Adding incline and speed with up/down ramp 2-6% every minute with 6 sets at 9:20 pace, staying sub threshold. Average 4%.

Stretching 10:00 [0]

With roller

Monday Aug 27, 2012 #

Note

PFW
M easy + core
T Hills (30mins + w/u)
Wed easy + strength
Th threshold (4x1k) with progression
F rest, stretch
Sat speed TBD (300s likely, ? ints or reps)
Sun long 70 mins

PFY 2013
JK - time to return to Southern England for some O - been 20 years
WMG?

Walking 17:00 [1] 1.6 km (10:37 / km)

Sun break

Jogging warm up/down (Indoor track) 14:59 2.0 mi (7:29 / mi)

Started at 8 m/ mile pace and ended at 7. Quick w/u before core.

Strength 30:00 [1]

Arms, shoulders, hams, quads and gluts followed by core. 3x12 routine.

Stretching 6:00 [0]

Not to be neglected with foam roller.

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