Training Log Archive: BPIn the 7 days ending Jul 3, 2014:
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Thursday Jul 3, 2014 #
Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)
Decided on back to back (plyos last night- track today) quality sessions (4x200) with a higher quantity track work out (5x300) on Sat.
Warmup mile with 4x100 strides
Warmup mile with 4x100 strides
Stretching 10:00 [1]
Legs and hip drills
Drills warm up/down 10:00 [2] 1.0 km (10:00 / km)
Usual routine
Track intervals 2:13 [4] 0.8 km (2:46 / km)
Beautiful conditions 75F, light breeze. Plan was 4x200 at a pace I felt I could hold for 600m (low 1:40's). Diagonal walk recovery (1:40). Went as follows:
33.8
33.5
33.5
32.9
Could have done more- but nice and done.
33.8
33.5
33.5
32.9
Could have done more- but nice and done.
Jogging 5:30 [2] 1.0 km (5:30 / km)
Post interval cool down
Walking 22:00 [1] 2.0 km (11:00 / km)
Evening stroll.
Wednesday Jul 2, 2014 #
Walking 45:00 [1] 5.0 km (9:00 / km)
Sights and sounds of the city, up 7th and back down 5th to Times Square. A very muggy 90F day in the making.
Note
Managed to move up departure time to avoid tornado activity in northern NJ.
Jogging warm up/down (Treadmill) 10:16 [2] 2.0 km (5:08 / km) +20m 4:53 / km
No time wasting tonite
Strength 1:00:00 [3]
Solid session with one extra rotation added in
Walking Lunges 3x
Split Squat Jumps 3x
Bosu Balance 60 sec each 3x
Med Ball Slams 3x15
Ropes HedgeTrimmers 3x45 sec
DB Push Press 3x10
Squat Jumps 3x10
180’s 4x4 3x
Burpee Push Ups 3x10
Inverted Row 3x10
Blue Pad SLRDL 3x10 each
Ab Dolly 3x20
Deadbug 3x20
Banded Bird Dog 3x20
Kayak 3x30
Walking Lunges 3x
Split Squat Jumps 3x
Bosu Balance 60 sec each 3x
Med Ball Slams 3x15
Ropes HedgeTrimmers 3x45 sec
DB Push Press 3x10
Squat Jumps 3x10
180’s 4x4 3x
Burpee Push Ups 3x10
Inverted Row 3x10
Blue Pad SLRDL 3x10 each
Ab Dolly 3x20
Deadbug 3x20
Banded Bird Dog 3x20
Kayak 3x30
Stretching 6:00 [1]
Legs with roller.
Tuesday Jul 1, 2014 #
Jogging warm up/down (Treadmill) 12:30 [2] 2.4 km (5:12 / km)
To the gym early with busy day ahead.
VO2 test 19:00 3.75 km (5:04 / km) +38m 4:49 / km
Essentially a repeat sub max test to fill in the zone gaps. Data being crunched, however got to RQ = 1, so refined estimates should be available.
AT (begin zone 4) = 50.2 ml/kg/min (approx 90% max) @ HR 150. Aerobic base (begin zone 2) = 40.4 @ 130, zone 3 ~ 140bpm
0.32 ml O2/kg/ beat
AT (begin zone 4) = 50.2 ml/kg/min (approx 90% max) @ HR 150. Aerobic base (begin zone 2) = 40.4 @ 130, zone 3 ~ 140bpm
0.32 ml O2/kg/ beat
Walking 35:00 [1] 3.2 km (10:56 / km)
Quick biz trip to NYC (Flying Cloud to Teterboro, Citation 650) for dinner meeting.
Able to catch up with daughter number 2, to celebrate her news of the day - a designer job with Macy's :)
Able to catch up with daughter number 2, to celebrate her news of the day - a designer job with Macy's :)
Monday Jun 30, 2014 #
Walking 30:00 [1] 3.2 km (9:22 / km)
Overcast, humid at LT
Walking 21:00 [1] 2.0 km (10:30 / km)
Salvaging the remains of the day.
Sunday Jun 29, 2014 #
Jogging 40:01 8.0 km (5:00 / km) +115m 4:40 / km
Got out reasonably early for a mid length recovery run on my 5mile road loop, even so with temp at 66F and 89% rh got pretty much soaked through. Legs moving nicely and didn't push pace until last km. Now on with the rest of the morning.
Walking 27:00 [1] 2.5 km (10:48 / km)
Mandatory around the hood outing
Note
Catching a little World Cup action between chores.
Looking back through my training log, I realized that my first track training session this year was May 6- probably latest start it can recall. So, 8 weeks in, progress is not bad at all.
Also donated to the masters track and field rankings website, not because I am overly focused on ranking but rather it is a way of looking over time at performances since I started competing in masters age in 2010. Anyhow they now link to world performances so got me thinking maybe a top 10 NA/ top 20 world is on the cards for this season: won't be the focus though!
Looking back through my training log, I realized that my first track training session this year was May 6- probably latest start it can recall. So, 8 weeks in, progress is not bad at all.
Also donated to the masters track and field rankings website, not because I am overly focused on ranking but rather it is a way of looking over time at performances since I started competing in masters age in 2010. Anyhow they now link to world performances so got me thinking maybe a top 10 NA/ top 20 world is on the cards for this season: won't be the focus though!
Strength 30:00 [1]
Mower pushing and finally collecting up all the detritus of spring and trekking it all to the recycling center.
Walking 24:00 [1] 2.1 km (11:26 / km)
Evening stroll through the park.
According to vivofit 18.1km covered today.
According to vivofit 18.1km covered today.
Saturday Jun 28, 2014 #
Jogging 11:00 [2] 2.0 km (5:30 / km)
A few laps to warm up then 4x50 and 3x150m wind sprints
Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)
Hips and std routine
Stretching 15:00 [1]
Legs with roller
Note
MN state Star of the North Games track meet. Warm and muggy at 78F and 80%rh. Vicious wind down back straight at 15mph and gusting. Fast times there were not to be.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Track race 2:35 [4] 0.8 km (3:14 / km)
Debut 800m in over a year. About 8 people so one heat, starting In lanes and breaking at the 150m. Given how the wind knocked folk around in the straight to the 400 finish, decided to run for place rather than time. Lane 2 start so could see evryone else.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Track race 29 [4] 0.2 km (2:25 / km)
Back about 20 mins later for the 200, ran off Lane 6 in the masters heat and finished second. Once again the wind was brutal!
Note
Overall a satisfying morning and so far have hit the qualifying times for the Nat Senior games in the 100, 200, 400 and 800. 1500 to come and of course have to qualify in July. So far so good!
Walking 48:00 [1] 4.5 km (10:40 / km)
Catching the break in the rain. Loosening up walk in the park.
Friday Jun 27, 2014 #
Walking 25:00 [1] 2.4 km (10:25 / km)
(rest day)
Lazy walk, keeping legs loose but rested.