Training Log Archive: ianellwoodIn the 7 days ending Feb 12, 2023:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Feb 12, 2023 #
Running 1:45:25 [2] 19.7 km (5:21 / km)
shoes: NB Fresh foam
Drills 10:00 [2]
Saturday Feb 11, 2023 #
Running warm up/down 24:45 [2] 4.5 km (5:30 / km)
shoes: Vj max
Drills 15:00 [2]
Running race 33:26 [5] 8.0 km (4:11 / km)
shoes: White Brooks spikes XC
Running warm up/down 20:00 [2] 5.3 km (3:46 / km)
shoes: Vj max
Thursday Feb 9, 2023 #
Cycling 2:20:00 [2]
Running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: Khaki Hylos
Running intervals 8:16 [4] 2.0 km (4:08 / km)
shoes: Khaki Hylos
Drills 15:00 [2]
Wednesday Feb 8, 2023 #
Cycling 1:20:00 [2]
Running 55:18 [2] 7.85 km (7:03 / km)
shoes: Vj max
Tuesday Feb 7, 2023 #
Cycling 3:00:00 [2]
Strength and conditioning 1:10:00 [3]
Bench press 50kg 3x 8
Leg lifts 3x 10 with hold for 6s
1 set of faster leg lifts. 10x bent, 5 x straight
Pull ups 2x 5, 1x 3
Lunges and reverse lunges with 10kg dumbell 2x 6 of each
Calf raises 100kg 3x 10 (bent leg),(Straight leg) 2x 10
Glute Bridge 3x 6 with 10kg each leg
Hip thrusts 3x 10 with 35kg
Drills (Hurdle drills ) 30:00 [2]
Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Khaki Hylos
Running intervals 22:52 [4] 4.0 km (5:43 / km)
shoes: Khaki Hylos
1km, 800m, 600m, 400m, 200m
3.26, 2.40, 1.52, 1.13, 34s
Monday Feb 6, 2023 #
Running 1:01:33 [1] 8.0 km (7:42 / km)
shoes: Vj max