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Training Log Archive: southerncross

In the 7 days ending Apr 17, 2010:

activity # timemileskm+m
  Run4 2:08:55 11.68 18.8 6
  Stretch5 1:30:00
  Recovery/rehabilitation6 1:20:00
  Strengthening2 50:00
  Calisthenics1 35:00
  Rubber band/tube exercises2 35:00
  Weights1 35:00
  Swim1 30:00
  Jumping1 5:00
  Total17 8:08:55 11.68 18.8 6
  [1-5]15 6:58:55
averages - sleep:8.1 rhr:52 weight:92.4kg

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Saturday Apr 17, 2010 #

2 PM

Run race (x country - grass) 19:39 [4] 4.0 km (4:55 / km) +3m 4:54 / km
ahr:142 weight:91.2kg shoes: Puma - tba - white mesh

Polar data Total Time 482010, Total KCal 1106.66, K/Cal/Fat 228 / 30, Average HR 142, Limits 145 / 111, In Zone 00:04:24, Exercise Time 00:19:39

First of two x country races with StGeorge Athletics Club this race 4 k followed by the 8 k race
3 PM

Run race (x country - grass) 44:50 [4] 8.0 km (5:36 / km) +3m 5:36 / km
ahr:145 slept:9.0 weight:91.2kg shoes: Puma - tba - white mesh

Polar data - Own index 13042010 47, Tot.Time 49:04:59, Tot. KCal 1023.15, KCal/Fat 649 / 30%, Average HR 145, Limits 145 / 111, In Zone 00:25:15, Exe Time 00:44:49,

Sunny autumn afternoon of cross country with St George Dist. Athletics Club at Scarborough Park Ran this the 8 k as well as the 4 k.


Combined v dot based upon 4k and 8 k time combined is 1hr4min29secs = 37.28

Friday Apr 16, 2010 #

4 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

Recovery/rehabilitation (ankle & lower leg ) 15:00 [0]
slept:6.5 weight:93.2kg shoes: bare feet

5 AM

Strengthening (BYOPT basic) 35:00 [2]
shoes: bare feet

Stretch (Lore of running - full) 20:00 [1]
shoes: bare feet

Thursday Apr 15, 2010 #

Recovery/rehabilitation (wobble board) 10:00 [1]
slept:9.0 weight:91.8kg shoes: bare feet

12 PM

Run (grass playing fields) 47:42 [3] 6.8 km (7:01 / km)
ahr:100 weight:91.7kg shoes: Puma - tba - white mesh

Polar data - )wn index 13042010 47, Tot time 47:57:05, Tot KCal 1014 38, KCal/Fat 251/50, Average HR 100, HR Limits 145 to 111, In Zone Time 00:21:52, Exe Time 00:47:42

Pedometer - setting up pedometer along soccer field

Wednesday Apr 14, 2010 #

6 AM

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

7 AM

Stretch (Lore of Running full) 15:00 [0]
shoes: bare feet

Rubber band/tube exercises (End Ath Edge full) 15:00 [2]
shoes: bare feet

Strengthening (Lore of Running full) 15:00 [2]
shoes: bare feet

Lore of Running strengthening program

Recovery/rehabilitation (ankle & foot exercises) 15:00 [1]

8 AM

Weights (End Ath Edge full) 35:00 [2]
slept:8.0 weight:93.3kg shoes: Puma - tba - white mesh

Jumping (small jumps) 5:00 [1]
shoes: bare feet

small jumps down, up, step ups, 'baby jumps'

Tuesday Apr 13, 2010 #

7 AM

Recovery/rehabilitation (wobble board) 10:00 [0]
slept:8.5 weight:93.7kg shoes: bare feet

4 PM

Run (easy with running drills) 16:44 [2]
ahr:120 rhr:52 weight:92.9kg shoes: Puma - tba - white mesh

add Polar information Tot Time 470923, Tot.KCal 1011.87, KCal/Fat 154/45%, Average HR 120, Limits 145 / 111, in Zone 00:11:43, Exe Time 00:16:44,

Own Zone Fit test today 47 on the 13th April 2010

Monday Apr 12, 2010 #

7 AM

Stretch (Lore of Running full) 20:00 [1]
slept:8.0 weight:92.7kg shoes: bare feet

8 AM

Calisthenics (End Ath Edge full) 35:00 [2]
shoes: bare feet

3 PM

Swim (salt water swim with kids) 30:00 [0]
shoes: bare feet

Swim at Nielsen Park; free style, disporting, backstroke, drills
7 PM

Stretch (Lore of Running full) 20:00 [1]
shoes: bare feet

Sunday Apr 11, 2010 #

6 AM

Stretch (Lore of Running full) 15:00 [1]
slept:8.0 weight:92.2kg shoes: Puma - tba - white mesh

Recovery/rehabilitation (wobble board) 10:00 [1]
shoes: bare feet

7 AM

Rubber band/tube exercises (Ed Ath Edge - tube exerc) 20:00 [2]
shoes: bare feet

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