Training Log Archive: BPIn the 7 days ending Jun 29, 2010:
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Tuesday Jun 29, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Ol' daily limber up
12 PM
Running warm up/down (treadmill) 19:00 [2] 3.0 km (6:20 / km)
Running (tempo ) 22:49 5.0 km (4:34 / km)
Forgot to check Vdot recommended pace so went at a comfortably hard clip. Felt good
Monday Jun 28, 2010 #
Walking 21:00 [1] 1.5 mi (14:00 / mi)
Humid out. Legs feel pretty good.
Strength (spin) 20:00 [2] 5.9 mi (3:23 / mi)
easy effort
Strength (strength) 30:00 [3]
Arms and core 3x15.
Stretching 5:00 [0]
legs
Sunday Jun 27, 2010 #
Note
Next up on track is Bay State games July 10- entered in 800m as doing a double 800/1500 or 400/800 wasn't facilitated by tight schedule. Will focus on some 200m repeats this coming week to sharpen up. Sub 2:30 under race conditions seems doable, and sub 2:25 would be nice- will have to plan pace tactics.
Note
WC update: compelling performances by Argentina and Germany dispatching Mexico and England and of course the US team yesterday, a valiant go against Ghana but home we come.
4 PM
Running (trail) 26:22 5.1 km (5:10 / km) +11m 5:07 / km
Apres le deluge. No motivation in am although put to good use in the garden - skies opened up and humidity dropped a bit so out to GB.
O map route measure gives me 5.6 km- so about 10% under by garmin; I used to think +/- 1%.
O map route measure gives me 5.6 km- so about 10% under by garmin; I used to think +/- 1%.
Saturday Jun 26, 2010 #
7 AM
Running warm up/down (treadmill and road) 25:00 [2] 2.5 mi (10:00 / mi)
Slow warm up indoors then shorter run outside with 4x100m strides
8 AM
Running race (road) 5:48 1.0 mi (5:48 / mi) +12m 5:36 / mi
Carlisle Old Home Day mile race. Official time 5:48- 5th place just behind the high schoolers and 1st OF. Happy with this one :-) and course PR by 8 secs (last 2 years 5:56 each time). 3rd quarter felt like I was dying on the hill but managed to kick it in. Did a good warm up and stretching and strides before hand - ran on an empty stomach. AG for comparison = 4:52; so more room for improvement.
Friday Jun 25, 2010 #
Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)
Saving the legs today
Thursday Jun 24, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Back to normal. Muggy so soon - a harbinger of TSs later.
12 PM
Strength (spin) 45:00 [3] 15.25 mi (2:57 / mi)
Mod effort
Wednesday Jun 23, 2010 #
6 PM
Running intervals (fartlek) 33:39 6.55 km (5:08 / km) +11m 5:06 / km
Escape from captivity! So headed to GBSP and decided a bit of speed play would be what the doctor ordered- turned out to be mentally liberating and I was able to push the pace/effort more than anticipated- 9 work periods between 20-90 secs (approx 100 and 400m) with similar rest. Warm up and cool down (about 3/4 mile before and after).