Training Log Archive: BPIn the 7 days ending May 17, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||
Thursday May 17, 2012 #
Event: CSU Park-O 5: Fresh Pond
Walking 28:00 [1] 2.5 km (11:12 / km)
Luvly out
D-4
D-4
Jogging warm up/down 5:00 [2] 0.8 km (6:15 / km)
Perfunctory - should have done more but mass start was ready.
6 PM
Orienteering race (park O ) 26:18 4.51 km (5:50 / km) +25m 5:40 / km
Motala, 3-1-2 sequence. Forgot to take splits except for end of loop. SL = 4.1
and about 30 sec of mistakes.Otherwise decent run and pretty even loops m/k.
loop1 (3) 1.5k 9:33
loop2 (1) 1.4k 8:54 lost 10s at #6 in dark woods, 10sec from 9 to map ex route choice error
loop 3 (2) 1.2k 7.51 10 sec at last control (NOS)
Probably last Park o for a while- still you never know :-)
and about 30 sec of mistakes.Otherwise decent run and pretty even loops m/k.
loop1 (3) 1.5k 9:33
loop2 (1) 1.4k 8:54 lost 10s at #6 in dark woods, 10sec from 9 to map ex route choice error
loop 3 (2) 1.2k 7.51 10 sec at last control (NOS)
Probably last Park o for a while- still you never know :-)
Wednesday May 16, 2012 #
Jogging (Trail) 41:40 8.0 km (5:13 / km) +65m 5:00 / km
GBF Tophet swamp loop
Walking 22:00 [1] 2.0 km (11:00 / km)
Easing out the legs- surprisingly warm.
D-5
D-5
Note
Entered NB twilight track meet Sat evening- just the 400m, so at least I can be in the same straight as the college guys :-)
Tuesday May 15, 2012 #
Jogging warm up/down 20:00 [2] 3.6 km (5:33 / km)
Before and after track with 4x100m strides, drills and stretching
Track intervals (CCHS) 2:02 0.8 km (2:32 / km)
Nice out- 71F wind 19mph SSW (diagonally along home straight). 5x100m speed workout. Base time for effort =13.8s
First set of 5 run around the curve at 85% effort and jog the straight (45s).
15.6
15.8
15.7
15.4
15.7
Avg= 15.6
Felt good so added a few more at target 400m race pace -90-95%- along the straights and jog the bends (50s)
14.2
14.9 (-wind)
14.3
Avg= 14.4
NB rests could have been shorter.
First set of 5 run around the curve at 85% effort and jog the straight (45s).
15.6
15.8
15.7
15.4
15.7
Avg= 15.6
Felt good so added a few more at target 400m race pace -90-95%- along the straights and jog the bends (50s)
14.2
14.9 (-wind)
14.3
Avg= 14.4
NB rests could have been shorter.
Note
Quick summery of history (season best) on masters track and targets for this season (MN relo permitting :-)
Best AG results at 800m , then 400, then 1500
Best AG results at 800m , then 400, then 1500
| Distance | Season (USA ranking) | M58 | |||
| 2010 out | 2011 in | 2011 out | 2012 in | 2012 out (T) | |
| 200 | 28.5 (24) | ||||
| 400 | 1:00.7 (26) | 1:00.7 (7) | 59.x | ||
| 800 | 2:28.5 (20) | 2:31.5 (9) | 2:21.0 (18) | 2:26.2 (9) | 2:18 |
| 1500 | 5:09.9 (33) | 5:05 | |||
| Mile | 5:55.6 (19) | 5:42.9 (21) | 5:54.2 (20) | ||
| In = Indoor; Out= outdoor; T= Target |
Walking 35:00 [1] 3.0 km (11:40 / km)
Out before the rain and t-storms promised.
Monday May 14, 2012 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Out in the drizzle but without mozzies.
Quads a bit tight- need to stretch.
D-7
Quads a bit tight- need to stretch.
D-7
Strength (Arms, back and core) 45:00 [3]
Extended session- arms 20, back, gluts and hams 10, core 15.
Stretching 5:00 [0]
With roller and mostly quads.
Sunday May 13, 2012 #
Walking 34:00 [1] 3.0 km (11:20 / km)
Keeping the dogs happy early before it gets too warm.
Jogging ( recovery) 32:06 6.4 km (5:01 / km) +45m 4:51 / km
Great brook XC trails for an easy 4m run - just right. Very pleasant out.
Saturday May 12, 2012 #
Walking 27:00 [3] 2.4 km (11:15 / km)
D-9. Out early, then to U Mass track.
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Greater Boston Senior Games - low key, but fun, track event on UMass Boston asphalt track. Nice and warm but with strong breeze (15mph) down back straight. Anyhow turned up with a few Mass Velocity track buddies for a training session. Quick warm up plus 4x100m strides and drills. Got stuck in the 93S parking lot and just made it- one guy had to hoof it and got a $200 speeding ticket. Ouch.
Track intervals (U Mass) 9:36 2.8 km (3:26 / km)
1500, 800, 400, 100 with about 5-10 mins rest between- started at 1pm and all done by 2. Ran them at 85-90% effort, looking for even splits but had to work hard along back straight. Times were OK for early in season, especially given no one to chase, although I had some closer comp in the sprints. Broke out a new pair of Saucony Kinvara's for the occasion as spikes were not useful. Anyhow, 4 races and 4 golds in 50-59 division and a solid repetition wo. Went as follows:
1500: 5:39 (66, 91, 92, 89) steady aiming for 6 min/mile pace
800: 2:38 (79, 79) even and a bit faster but not pushing it
400: 65 (33, 32) lane 1 and caught the stagger at 200. Felt tired but no piano at the 300m mark!
100: 13.8x; well opened up a bit on this one :-)
Posed for a few photos (made it to the brochure this year :-) and answered the question; was I sprinter doing middle distance or a middle distance runner doing sprints. I answered (honestly) more the latter.
Then home to attend to the never ending honey do list.
1500: 5:39 (66, 91, 92, 89) steady aiming for 6 min/mile pace
800: 2:38 (79, 79) even and a bit faster but not pushing it
400: 65 (33, 32) lane 1 and caught the stagger at 200. Felt tired but no piano at the 300m mark!
100: 13.8x; well opened up a bit on this one :-)
Posed for a few photos (made it to the brochure this year :-) and answered the question; was I sprinter doing middle distance or a middle distance runner doing sprints. I answered (honestly) more the latter.
Then home to attend to the never ending honey do list.
Friday May 11, 2012 #
Walking 35:00 [1] 3.0 km (11:40 / km)
(rest day)
More fresh air. More stuff.
D-11 oops D-10 (can't count)
D-11 oops D-10 (can't count)