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Training Log Archive: noRa

In the 7 days ending Nov 5, 2017:

activity # timemileskm+m
  Running3 2:43:16 16.16(10:06) 26.01(6:17) 265
  Strength and Conditioning3 2:15:00
  Cycling2 2:00:00
  Stretching/Physio6 1:50:00
  Climbing1 1:00:00
  Total7 9:48:16 16.16 26.01 265
  [1-5]7 6:58:16

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Sunday Nov 5, 2017 #

Stretching/Physio 30:00 [0]

BOF prehab workshop
Was good, did highlight some things I need to do more of!

Running 1:00:01 [2] 8.9 km (6:45 / km) +170m 6:09 / km
ahr:133 max:163 shoes: Asics GT2000

Got out while there was still light to visit the wallabies and monkeys. Feeling dreadful, tired and so slow but it was still nice to be out.

Saturday Nov 4, 2017 #

Strength and Conditioning 30:00 [1]
(rest day)

Much chiller day today though was out of the house for most of it coaching on the BOF weekend.
Little weights session trying out the weights the athletes were being taught. Back Squat, Front Squat, Split squat, Push Pull, Pull from Hang.
Couple of new ones for me and might switch up the gym weights to do some of these.

Friday Nov 3, 2017 #

Climbing 1:00:00 [0]

With Saz, quite a few new routes up which was fun and made a couple of pals when we were trying to work out how to get up some of the purple/red ones!

Strength and Conditioning 45:00 [1]

With hindsight this was not the best idea straight after climbing everything was really tired. Got through the WU stuff and my physio exercises but then didn't do weights.

Stretching/Physio 20:00 [0]

Did then bump into Iona though so stretched while she did some exercises :)

Thursday Nov 2, 2017 #

Running 36:30 [2] 5.94 km (6:09 / km) +50m 5:54 / km
ahr:134 max:149 shoes: New Asics GT2000

Bit of a trudge, heavy legs and still a bit wheezy. Had intended on going earlier but when I got home dinner was basically on the table (hard life I know) so had to wait for it to settle.

Stretching/Physio 15:00 [0]

Did do less than planned today, was feeling so tired and worn out earlier. But perked up a bit by the evening.

Wednesday Nov 1, 2017 #

Cycling 1:20:00 [1]

Quite a lot today, to and from work and gym/pasta. DOMS in full force and feeling tired. 30km and closer to 2 hours.

Stretching/Physio 15:00 [0]

Tuesday Oct 31, 2017 #

Strength and Conditioning 1:00:00 [1]

In the gym with Andrew, nice to have company.
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, hip rotations using TRX.
Thoracic stretches, broomstick, goblet squat, KB SL hip hinge, Inch worm, Bulgarian squat, TRX, SL box squats, BOSU reverse lunge, BOSU balance, Band walks, box jumps
Back squat 3x8 (20) 40, 45, 45kg
Deadlift 3x8 (40) 60, 60, 60kg
DbBP 4x10 12, 12, 14, 14kg (each hand)

Running warm up/down 18:57 [2] 2.95 km (6:25 / km)
ahr:140 max:163 shoes: Black + Purple MM

To DVC with Saz and then down to the Killing Fields.
Drills and accelerations once there with some bat pals.

Running intervals 34:44 [4] 6.38 km (5:27 / km)
ahr:164 max:178 shoes: Black + Purple MM

Fed up of not training because I am a bit ill. Seeing as not training doesn't seem to be making a difference the new plan is to train and see what happens, so intervals it was!
3 x 8min (2min) followed by 8 strides ~8s
Sarah said she was planning to run them with a steady HR (~172) and I found that I could keep almost with her doing the same thing. It was good as it kept me going. By the 3rd rep I was definitely struggling to keep the legs moving and HR would not increase above 165 at one point. Tip top advice from Nixon suggests that I should do gym on a Monday instead as then legs might be sore but they should have the power.
Distances decreased a little each time but not by as much as I expected: 1.67, 1.63, 1.60km

Running warm up/down 13:04 [1] 1.84 km (7:06 / km) +45m 6:20 / km
ahr:152 max:171 shoes: Black + Purple MM

Shuffle back up the hill to Sarah's where my stuff was, greeted by Amy's hamster which was buzzzz.

Stretching/Physio 15:00 [0]

Monday Oct 30, 2017 #

Cycling 40:00 [1]

Standard to and from work. Got a bit competitive on the way home, need a better bike.

Stretching/Physio 15:00 [0]

Have cut out the calf rolling as I am wondering if it was aggravating my ankle, just static stretch for now.

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