Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Dec 4, 2011:

activity	#	time	miles		km		+m
Walking	7	2:49:00	9.69	(17:26)	15.6	(10:50)
Jogging	4	1:55:20	12.68	(9:06)	20.4	(5:39)	105
Strength	2	1:20:00
Stretching	3	1:00:00
Spin	2	34:30	9.94	(3:28)	16.0	(2:09)
Running	1	18:41	2.8	(6:41)	4.5	(4:09)
Track	1	4:29	0.93	(4:49)	1.5	(2:59)
Total	7	8:02:00	36.04		58.0		105
[1-5]	7	7:02:00

1:39

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Sunday Dec 4, 2011 #

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

Frosty outing, and back to chores part 2.

Jogging long (road/trail) 52:44 10.0 km (5:16 / km) +65m 5:06 / km

Chore break :-) Round the bog to GB and back- constitutes longish run - last 1k at tempo. NIce out.

Note

Chores part 3 (holiday shopping largely for antipodean rels) and done- yes!

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

Walking 26:00 [1] 2.4 km (10:50 / km)

Somebodies didn't want to get up this am - rattling collars got'em mobilized tho. Then to chore list aka winterize the yard.

Jogging (trail) 22:36 4.0 km (5:39 / km) +40m 5:23 / km

Lite and easy as a good boy reward.

Friday Dec 2, 2011 #

Walking 30:00 [1] 2.7 km (11:07 / km)
(rest day)

Brisk pace on a brisk morn. legs are AOK.

Thursday Dec 1, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Crispy morning

Jogging warm up/down 22:00 [2] 3.2 km (6:52 / km)

1m before and 1 after tempo

Running tempo (treadmill) 18:41 4.5 km (4:09 / km)

Decent effort on treadly @ Tpace (85% effort).

Stretching 10:00 [0]

Stick and roller- no knots

Wednesday Nov 30, 2011 #

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

Moving ok- and no rain!

Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)

Loosen the hips- no residual DOMS

Strength (arms, legs ) 50:00 [3]

Solid legs workout - balances, hams, squats, lunges bulgarian lunges, calf raise with 70lb 30mins followed by arms

Tuesday Nov 29, 2011 #

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

Moving OK so track probably still on. Will decide after warm up, being injury averse these days, however need to get indoors to remind myself of running in tight circles (not that O doesn't at times) as track meets approaching.
Otherwise no sign of snow in the near future- just as well as skate skis in for a tune up and hot box waxing with moly. Equipment at least will be ready.

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

1 mile before and I after plus drills, 4x50m strides

Track (MIT indoor) 4:29 1.5 km (2:59 / km)

Could have stayed outside- very mild- but indoors to acclimate to turns.
Last weeks postponed workout 500,400,300,200,100 at 90% effort with walk rest (min) between.
Legs were tired and heavy, so didn't push pace on turns - decent effort anyhow and certainly fine for start of season- expect to better last seasons indoor times since similiar pace to last Feb.
96 (4') - 38 per 200
72 (4') - 36 per 200
52.9 (3') - 35 per 200
32.6 (3')
15.5
Avg per 200 = 35.9

Stretching 20:00 [0]

More stick and roller

Monday Nov 28, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Borderline aerobic- legs feeling some unaccustomed muscles from once a year soccer. Surprisingly error free O run yesterday, largely due to not feeling a need for speed :-)

Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)

Easy effort- DOMS in medial-distal hamstrings-heads of semimembranosus / tedinosus muscles and also bilateral adductor gracilii.

Strength (arms and core) 30:00 [3]

Spare the legs day- but flogged everything else

Note

PFW STM
M spin
T track
W KAS
Th Tempo
F rest
S run

.. and now tracking the BPI

Stretching 30:00 [0]

Heated pad to soften up hams and adductors then work with stick to ease out some knots. Felt good afterwards.

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