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Training Log Archive: BP

In the 7 days ending Jun 16, 2013:

activity	#	time	miles		km		+m
Walking	7	3:15:00	11.65	(16:44)	18.75	(10:24)
Spadework	1	1:30:00
Strength	2	1:00:40
Jogging	4	56:21	6.46	(8:43)	10.4	(5:25)	40
Stretching	3	25:00
Spin	1	16:00	4.55	(3:31)	7.32	(2:11)
Drills	2	14:00	1.12	(12:31)	1.8	(7:47)
Track	2	6:03	1.3	(4:38)	2.1	(2:53)
Total	7	7:43:04	25.08		40.37		40
[1-5]	7	7:33:04

1:57

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Sunday Jun 16, 2013 #

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

Some soreness in foot, but gait OK. Keeping with the ice and I.

Spadework 1:30:00 [1]

Planting shrubs and sundry other landscape work. Nice day for it- sunny but not humid.

Note

Dad goes under the surgeons knife at 9pm CST today- hopefully good outcome. Anyhow, he's in good hands with specialists from my Alma Mater. Just noting the usual risks of GA plus risk of stroke, but better than a time bomb waiting for catastrophic stroke. At peace with this- we've said what we need to say and relationship is sound. Discussed with family about being there and decided that visiting in Sept will give him something to look forward to.
Will awake to news of some form or another; fingers crossed (otherwise I will be getting an a plane tomorrow).

Saturday Jun 15, 2013 #

Event: MNOC Lake Maria

Jogging warm up/down 4:15 [2] 0.8 km (5:19 / km)

A couple of laps- out early

Drills warm up/down 8:00 [2] 1.0 km (8:00 / km)

Skips etc then 4x50m sprints

Track intervals 1:21 0.5 km (2:42 / km)

Out with long sprint / mid distance masters buddies at 7am. Warm, no breeze and not too humid. Plan was a 4, 3, 2, 1 ladder with 5 min rest between. 400 went well, running within myself with 32.5 and 33.3 splits for 65.8. Keeping up and then powering ahead nicely. Really had some gas this morning. Ready for the 300, 15.2 for first 100 then left foot felt very painful on the bend. Pulled off and walked around a bit. Painful head of 5th metatarsal. Home to ice etc. Bummer- this was shaping up well.

C • sorry to hear that - hopefu... 3

Walking 28:00 [1] 2.4 km (11:40 / km)

Iced and strapped foot, went for a walk. Some pain but abnormal gait. No O today!

Note

Ice, ice and more ice. Still sore. Provisional diagnosis: stress fracture or partial tedious avulsion. Will see how it progresses and may have to go bone scan later in week.

Friday Jun 14, 2013 #

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

Muggy but sunny. Real easy day.

Thursday Jun 13, 2013 #

Walking 35:00 [1] 3.2 km (10:56 / km)

More a stroll with a colleague today to lunch. Sunny out yeah!!

Jogging (Trail) 32:16 6.0 km (5:23 / km) +40m 5:12 / km

Just went for a plain old run- somewhat humid and legs heavy. Mentally refreshing .

Wednesday Jun 12, 2013 #

Note

Looking back to prior years and outdoor track prep, I am 2 months behnind where I would normally be from a speed endurance perspective. Two factors - prior injury and no indoor track season and prolonged winter resulting in training indoors on a treadmill. To this I will add feeling tired (largely work related), although have been experiencing some peri-articular knee joint pain/ tendonitis which may be harbingers of Lyme. Will be attentive to other symptoms of malaise. For now, I'd just like to hit the age group standards for the 4 and 8 this season.

Walking 23:00 [1] 2.25 km (10:13 / km)

Knees a bit stiff today.

Spin warm up/down 16:00 [2] 7.32 km (2:11 / km)

Easy on the knees w/u

Strength 50:00 [2]

Scaled back session to rest the legs.4sets x12 bench press, rows, squats, push ups, lunges, should press, curls, scarecrows, abs (knees up on frame, straight legs, v ups, running man, accordion)

Stretching (Legs) 10:00 [0]

Roller and trainer assisted

Tuesday Jun 11, 2013 #

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

Ponderous LT outing; warm with ocassional sun.

Jogging warm up/down 9:10 [2] 1.6 km (5:44 / km)

4easy laps to get going.

Drills warm up/down 6:00 [1] 0.8 km (7:30 / km)

Not feeling super spiritedly so did the bare minimum to get muscles firing. Plus 4x50m sprints

Track intervals 4:42 1.6 km (2:56 / km)

Intermittent sun, warm but humid and only slight breeze, so had to get outside for a speed session. Plan was 8x200 @ race pace (35-36 per 200m) with 200 walk/ jog recovery (1:45-2 min). Felt tight and tired but was hitting times without pushing and effort was around 85-90%.
Went as follows:
35.9
35.4
35.3
35.8
35.9
35.1
35.5
34.1
Avg=35.4
Likely could have done more at this pace with this amount of recovery as lactate was not building up.

C • thanks for the virtual trai... 1

Walking warm up/down 11:00 [1] 1.6 km (6:52 / km)

More walk than jog at end to ease up.

Stretching 5:00 [1]

Static legs and hips

200m intervals - Splits

Monday Jun 10, 2013 #

Note

PFW
M core, easy
T 200 ints
W strength
T tempo
F rest
S track and O meet
S long?

Walking 24:00 [1] 2.4 km (10:00 / km)

A muggy sunless day.

Jogging warm up/down 10:40 [2] 2.0 km (5:20 / km)

First part of a 10, 10, 10 work out

Stretching 10:00 [1]

Part 2. Legs with roller and hips

Strength (Core) 10:40 [2]

Abs starting with planks, sit ups, russian twsits etc with 12# ball

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