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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 1, 2012:

activity # timemileskm+m
  Walking5 2:05:00 7.52(16:38) 12.1(10:20)
  Jogging5 2:00:45 14.08(8:35) 22.66(5:20) 273
  Strength2 1:30:00
  Running1 1:06:14 8.14(8:08) 13.1(5:03) 175
  Stretching2 16:00
  Track1 5:31 1.12(4:56) 1.8(3:04)
  Total7 7:03:30 30.86 49.66 448
  [1-5]7 6:20:30
averages - weight:62.5kg

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SuMoTuWeThFrSa

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 intensity: (2:31 @3) + (3:00 @4) 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.

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

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 intensity: (14:00 @1) + (14:54 @2) 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 #

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 intensity: (7:00 @1) + (7:54 @2) 2.0 mi (7:27 / mi)

Start easy then ramping up.

Jogging (Treadmill hills) 30:00 intensity: (15:00 @2) + (15:00 @3) 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 intensity: (2:00 @1) + (8:00 @2) + (4:59 @3) 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.

Sunday Aug 26, 2012 #

Running long 1:06:14 intensity: (16:00 @1) + (25:00 @2) + (25:14 @3) 13.1 km (5:03 / km) +175m 4:44 / km
ahr:141 weight:62.2kg

Basically last weeks long run redone- cooler but more humid (69F, 94%) and totally soaked by end and lost 2lbs in process. Plan was somewhat of a progression run ie start slow and gradually speed up -ie neg splits - hills at end were a bit of a slog then added 1 km extra in the park to cool down. 6k splits were 30:24 and 29:58.

Note

Pretty much accomplished plan for week (and last few weeks in fact) even with travel to NYC and it was good to have a complete rest day prior to back to back weekend training.

Will modify plan to include a threshold workout ala progression run and move Sat intervals back to more speed work. Need to build in more miles, so may add a second session at beginning of day on some days eg Wednesday - need to keep goal in mind as to what each training episode is intended to do. Trainer Ewan is a good asset. More strength and explosive training coming. And more stretching.

On an aspirational note, just ordered Peter Coe's (co-written with Roger Bannister) book on training for the 800 and 1500 - ie my current 800 times are competitive nationally and likely can get into an International final but would be 5-6 seconds out of the medals in M55 for the 800. Anyhow, I feel like there is some additional potential there if I train smart and don't do any major relo's this coming year - like that's an excuse; well it did impact Orienteering :-(

Please to see I made the final official top 25 lists for US 2011-2012 indoor track season in all distances from 200m to mile (top 10 for 400 and 800), so speed is still there :-) and a good predictor for middle distance is still a fast 400m time. OK Seb Coe!

NB 2012 so far has been notable for the absence of any significant injury - no muscles torn - touch wood or am I getting smarter with age? Hmm!

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