Training Log Archive: ianellwoodIn the 7 days ending Dec 7, 2019:
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Saturday Dec 7, 2019 #
7 AM
Running 14:00 [1] 2.5 km (5:36 / km)
Running 23:17 [2] 5.0 km (4:39 / km)
Running race 48:01 [3] 10.0 km (4:48 / km)
Horrible race. I felt a really I'll and tried to ride it out. Just absolutely awful. Legs are fine just not well
Thursday Dec 5, 2019 #
Strength and conditioning 15:00 [3]
Foot stuff
5 AM
Running 50:30 [3] 10.2 km (4:57 / km)
shoes: Mizuno waveriders 22
5 PM
Running 12:00 [1] 2.2 km (5:27 / km)
shoes: Mizuno waveriders 22
Wednesday Dec 4, 2019 #
Strength and conditioning 55:00 [3]
Trying to be more specific and reduce tiredness after this session.
Plank, dorsal raise, sit up with medicine ball, bridge on med ball, crunch, calf raise toe raise. 1 minute each 4 sets.
Soleous exercises and proprieception excercise 1 minute each 3 sets.
Side planks. 40 seconds each side x 3.
Lunge (20 reps) and reverse lunge (15) with dumbell 4.5kgs 3 sets.
Squats with dumbells 5x 10 sets
Plank, dorsal raise, sit up with medicine ball, bridge on med ball, crunch, calf raise toe raise. 1 minute each 4 sets.
Soleous exercises and proprieception excercise 1 minute each 3 sets.
Side planks. 40 seconds each side x 3.
Lunge (20 reps) and reverse lunge (15) with dumbell 4.5kgs 3 sets.
Squats with dumbells 5x 10 sets
3 PM
Running 1:03:12 [2] 11.75 km (5:23 / km)
Tuesday Dec 3, 2019 #
5 AM
Cycling 1:00:00 [3]
7 PM
Running warm up/down 21:30 [2] 4.0 km (5:23 / km)
Running intervals 33:00 [5] 8.7 km (3:48 / km)
8 x 1000m with 100 rec. Didn't have a watch but I think 3.12 for one with most at 3.17ish
Cycling 1:30:00 [3]
Monday Dec 2, 2019 #
5 PM
Running long 1:37:19 [3] 20.0 km (4:52 / km)
Sunday Dec 1, 2019 #
Strength and conditioning 15:00 [3]
Balance stuff and foot strength