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Training Log: Career Move

In the last 7 days:

activity # timemileskm+m
  Bike turbo3 3:00:00
  Run3 1:58:44 12.73(9:20) 20.48(5:48)
  Karate1 1:30:00
  Core3 1:10:00
  Kayak erg1 40:00
  Hip work1 15:00
  Total4 8:33:44 12.73 20.48
averages - rhr:41 weight:144lbs
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Tuesday Feb 21 #

Note
rhr:40 (rest day)

Monday Feb 20 #

Hip work 15:00 [1]
rhr:42 weight:144lbs

Run 40:00 [2] 6.83 km (5:51 / km)
ahr:153 max:182

Legs were tired

Core 20:00 [3]
ahr:101 max:130

Goblet squat 3x10 10kg
Sideways lunge 3x10 10kg
Single leg deadlift 3x10 6kg
Plank 6min alt front and side

Bike turbo (Steady) 30:00 [3]
ahr:108 max:122

Kayak erg 40:00 [2]
ahr:82 max:94

Sunday Feb 19 #

Run warm up/down 25:00 [1] 3.65 km (6:51 / km)

Run race (Novice ) 12:44 [5] 3.0 km (4:15 / km)
ahr:178 max:186

Happy enough with this race. Paced it better than last year but finishing time was 6 sec slower. Finished 20/45. Hip was a bit tight on the warmup but no problem during the race. I feel like my running is improving but it's slow and I'm not fit enough. If I could keep doing weekly speed sessions I might have some chance of getting back to where I was. There's still people beating me that I know I'm better than :(

Core 25:00 [4]

Hip thrust 3x10 5kg
Single arm bent over row 3x10ea 5kg
Half kneeling offset overhead press 3x10ea 5kg
Single leg deadlift 3x10ea 10kg
Goblet squat 3x10 5kg

Bike turbo 2:00:00 [1]
ahr:88 max:123

This was rough! Stopped for a glass of milk half way through and dropped down to an easier gear. Still felt like crap though!

Saturday Feb 18 #

Note
(rest day)

Friday Feb 17 #

Core 25:00 [3]

Reverse lunge with rotation 10kg x 15ea
Negative push up 15
Push up x 15
Glute bridge hold 5sec 5x10
Plank sweep x 15
Scorpion x 15
Goblet squat x 10 10kg
One legged squat 10kg 10 ea

Bike turbo 30:00 [2]
ahr:110 max:150

Run 41:00 [1] 7.0 km (5:51 / km)

Thursday Feb 16 #

Karate 1:30:00 [3]

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