Training Log Archive: ianellwoodIn the 7 days ending Feb 19, 2023:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Feb 19, 2023 #
Running long 1:31:14 [2] 20.0 km (4:34 / km)
shoes: NB Fresh foam
Saturday Feb 18, 2023 #
Running warm up/down 24:37 [2] 4.3 km (5:43 / km)
shoes: Vj max
Running tempo 19:00 [4] 5.0 km (3:48 / km)
shoes: Vj max
Running warm up/down 29:38 [2] 4.2 km (7:03 / km)
shoes: Vj max
Friday Feb 17, 2023 #
Strength and conditioning 1:00:00 [2]
Thursday Feb 16, 2023 #
Cycling 2:20:00 [2]
Running warm up/down 7:22 [2] 1.35 km (5:27 / km)
shoes: Khaki Hylos
Drills 15:00 [2]
Running intervals 16:36 [5] 2.8 km (5:56 / km)
shoes: Khaki Hylos
1.49, 1.51, 1.51, 1.54
Wednesday Feb 15, 2023 #
Running 50:00 [2] 10.2 km (4:54 / km)
shoes: NB Fresh foam
Tuesday Feb 14, 2023 #
Cycling 1:20:00 [2]
Running hills (Hilly fields fartlek) 1:13:58 [5] 14.57 km (5:05 / km)
shoes: Khaki Hylos
Monday Feb 13, 2023 #
Cycling 1:00:00 [2]
Strength and conditioning 1:10:00 [3]
Bench press 50kg 3x 8
Leg holds with 10kg 4x 10s
Squat with arms sliding 10kg weight 3x 10
Leg lifts 1x 10 with hold for 6s
Ab twists with 5kg medball 3x 20
1 set of faster leg lifts. 10x bent, 10x 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 1x 8, 2x 5 with 10kg each leg
Hip thrusts 3x 10 with 30kg