Training Log Archive: BPIn the 7 days ending Sep 10, 2012:
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Monday Sep 10, 2012 #
Walking (JL recovery) 50:00 [1] 5.0 km (10:00 / km)
Grand tour of Cambridge, past colleges too numerous to list (Kings, Catherines etc) but paused by Trinity to ponder taking on the spirit of Harald Abrahams around the Great Court ala Chariots of Fire - but alas past 12 it was and no spikes did I bring.
Swimming warm up/down 15:01 [1] 0.72 km (20:51 / km)
Bit more JL recovery - BS as no goggles and water in pool was cloudy.
Strength 15:00 [1]
(rest day)
Easy core with some stretching. Kinda rest day.
Sunday Sep 9, 2012 #
Event: MNOC - Nerstrand Woods
Walking 30:00 [1] 2.5 km (12:00 / km)
Chilly out, but going to be a fine day
Note
Mantra for masters-age athletes:
Commitment, Patience, Planning and Consistency!
Commitment, Patience, Planning and Consistency!
Orienteering race (Red at Nerstrand Woods ) 1:15:34 *** 8.36 km (9:02 / km) +180m 8:10 / km
spiked:11/16c
First O of season. Beautiful day, but overall a B grade race; good for first 45 mins with only a few bobbles (30s on 1 and 1 min off to right on 6). Then 9, 10, 11 were ropey with offline and hesitations in control circles - recovered OK with maybe 2mins dropped. Then a slog home to the north with no water on course so feeling quite dry and tired. Major misadventure on route to 16. Weighed route option to right but decided on straight as course notes said creeks were dry. Unfortunately hit a string of unmapped beaver ponds, waded in and at one point water to chest, so had to swim (every few years I have a swamp / marsh experience of the third kind). At least 3 mins right there trying to keep an uncased map dry (was I Galluped perchance?). Slow slog to finish as my heart went out of running at that point - squelch / squelch. Anyhow nice course overall (7.1k SL), with typical midwest spur gully and some tricky end on approaches. Good to get the cobwebs out.
Unfortunately couldn't hang out afterwards as off home to pack - London bound tonite and a return to Cambridge UK.
Unfortunately couldn't hang out afterwards as off home to pack - London bound tonite and a return to Cambridge UK.
Saturday Sep 8, 2012 #
Jogging warm up/down 11:00 [1] 2.0 km (5:30 / km)
before track with drills, stretching and 4x100m strides
Track intervals (AHS) 7:47 2.4 km (3:15 / km)
ahr:139 max:174
VO2 max intervals today (see note below). 2x 4 x300 @ mile pace (40 sec per 200) with 1:15-1:20 recovery within each set and 3 mins rest between sets. Focused on economy of effort ie relaxed form. Went as follows:
60
59
59
59
58
59
58
55
Avg per 200 = 38.8
NB 58F and windy so called for tights to keep legs injury free.
Have to correct myself- this was actually another long speed threshold work out with 1:1.25 ratio work:recovery. Duration of 60 sec with equal recovery aimed at the LA- O2 system (not intense enough for ATP-CP-LA and too short for O2)
60
59
59
59
58
59
58
55
Avg per 200 = 38.8
NB 58F and windy so called for tights to keep legs injury free.
Have to correct myself- this was actually another long speed threshold work out with 1:1.25 ratio work:recovery. Duration of 60 sec with equal recovery aimed at the LA- O2 system (not intense enough for ATP-CP-LA and too short for O2)
Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)
Easing down
Jogging warm up/down 5:30 [1] 1.0 km (5:30 / km)
A bit more easy running to finish
Stretching 15:00 [0]
Static - with and without roller on leges
Walking 30:00 [1] 2.5 km (12:00 / km)
Windy and warm with some nice sunshine.
Strength (landscaping) 50:00 [2]
Moving and digging in / placing 20 # slabs for a new walk way. Looks nice ;-)
Friday Sep 7, 2012 #
Walking 20:00 [0] 1.8 km (11:07 / km)
(rest day)
Getting cooler but at least sunny out. Welcome rest day.
Thursday Sep 6, 2012 #
Note
Another gorgeous day promised- what's not to love!
Hill repeats on the menu today at the local tubbing hill.
NB adding protein bars back into diet.
Hill repeats on the menu today at the local tubbing hill.
NB adding protein bars back into diet.
Jogging (hill intervals, trail) 44:10 7.2 km (6:08 / km) +145m 5:34 / km
ahr:134 max:162
Nice sunny day until i got home at 6pm when rain settled in - we need it- however had to gear up to stay dry. Out into the park to run some hill sprints. Warm up for 1 mile and cool down for 2 miles @ 9 min/m pace interspersed with 8 sets of hill sprints. Tubing hill has a hyperbolic profile ( I kid you not) length130m with 16m climb ie average 12% grade and 170m loop back for a jog recovery (1;15-1;30) On the back of last nights leg work this was tough and the last 2 were leg numbing. Went as follows:
36
36
37
35
36
36
34
33
last 1/3 of climb had to dig in and maintain form. avg = 4.5 min/k and needed the cool down to shake the lactate.
36
36
37
35
36
36
34
33
last 1/3 of climb had to dig in and maintain form. avg = 4.5 min/k and needed the cool down to shake the lactate.
Wednesday Sep 5, 2012 #
Note
Looking at running ramp up and micro-cycles over last month. Consistency and discipline seem to be evident.
Walking 26:00 [1] 2.5 km (10:24 / km)
More sunshine
Jogging warm up/down (Indoor track) 10:26 [2] 2.23 km (4:41 / km)
ahr:131
Before strength
Strength 55:00 [3]
10 mins core then25 min legs with plyos, bunny jumps up stadium stairs, box jumps etc. Then timed 3 sets no break of pull ups (5), push ups (10) and squats (15) in2:28, finishing with bench press, leg press, arms and shoulders. Solid workout.
Stretching 10:00 [0]
Legs
Note
Juggling several books at present including fiction and non fiction; most notably Peter Coe's "Winning Running" and Bill Collins' (world champ masters sprinter) "The ageless athletic spirit" - all inspiring stuff on the topics of life, the will to win and training to win.
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 :-)
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.
Good wo and need to do more of same. HR around transition 158-163 during work.