Training Log Archive: AidanRIn the 7 days ending Nov 4, 2015:
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Wednesday Nov 4, 2015 #
Running warm up/down (jog down to end of lines) 13:50 [2] 3.11 km (4:27 / km) +25m 4:17 / km
shoes: Mizuno wave ascend 4
Running (First threshold rep) 6:00 [4] 1.63 km (3:41 / km)
shoes: Mizuno wave ascend 4
One 6minute rep at exactly threshold to start the session. Wanted to do this session as I did it a lot a few years ago and saw significant gains with it so felt like trying it again.
Running intervals 12:00 [5] 1.89 km (6:21 / km)
shoes: Mizuno wave ascend 4
6x 40s sprints (1:20) this builds the lactate after the first 6minutes.
Running (2nd threshold rep) 6:06 [4] 1.68 km (3:38 / km)
shoes: Mizuno wave ascend 4
The second 6minutes. tough lactate at start but it cleared and ran much faster near the end. Didn't look at my watch and overran by 6s.
Running warm up/down 13:53 [2] 3.11 km (4:28 / km)
shoes: Mizuno wave ascend 4
jog back home. so similar to way out.
Rowing 45:00 [2] 6.0 km (7:30 / km)
easy row. good recovery and was helping a mate to get film for a PE assessment so no real work.
Tuesday Nov 3, 2015 #
Running (Long easy) 1:09:37 [3] 15.23 km (4:34 / km) +268m 4:12 / km
shoes: Mizuno wave ascend 4
Wanted to get a good long run in early in the week and had time. Started steady and felt good so did a bit more. Not too difficult and a great place to build from I feel. Round horseshoe up onto the top path and then just around it until the top of silverton where I went up over the quarry to Whitby road and then back along the lines. Very misty and dark up on the top.
Monday Nov 2, 2015 #
Strength/conditioning/weights 1:30:00 [3]
BASE PHASE STARTS HERE.
Finally arrived at winter training ready to get a solid start.
A longer S&C session with a bit of everything.
8x 1:30 doing:
Lats sit ups (10kg)
Arm extensions (10kg each hand)
Goblet squat (17.5kg)
Plank
Tricep dips
Raised foot single leg squat right (15kg)
Side planks 45s each side
Raised foot single leg squat left (15kg)
1:30 rest and set repeated 3 times
some wobble cushion work and stretching after main session
10 minute warm up/down on bike either side
Finally arrived at winter training ready to get a solid start.
A longer S&C session with a bit of everything.
8x 1:30 doing:
Lats sit ups (10kg)
Arm extensions (10kg each hand)
Goblet squat (17.5kg)
Plank
Tricep dips
Raised foot single leg squat right (15kg)
Side planks 45s each side
Raised foot single leg squat left (15kg)
1:30 rest and set repeated 3 times
some wobble cushion work and stretching after main session
10 minute warm up/down on bike either side
Friday Oct 30, 2015 #
Running 34:00 [3] 7.75 km (4:23 / km)