Training Log Archive: Benjamin GIn the 7 days ending May 6, 2006:
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Saturday May 6, 2006 #
Pilates 14:00 [1]
rhr:71 slept:8.5
Friday May 5, 2006 #
Warm-up / cool-down 27:00 [1]
shoes: Hi-Tec Silver Shadows
Warm-up - 15mins
(Circuits - 15mins)
Cool-down - 12mins
(Circuits - 15mins)
Cool-down - 12mins
Circuit Training 15:00 [4]
ahr:143 rhr:62 slept:8.5 shoes: Hi-Tec Silver Shadows
Programme week 2 day 3
Circuits: 3
Exercise time: 20s
Rest bet ex: 10s
Rest bet cir: 60s
Exercises per cir: 9
(same exercises as on 03/05/06)
Circuits: 3
Exercise time: 20s
Rest bet ex: 10s
Rest bet cir: 60s
Exercises per cir: 9
(same exercises as on 03/05/06)
Thursday May 4, 2006 #
Run (medium) 39:26 [3] 8.0 km (4:56 / km)
ahr:171 rhr:68 slept:5.5 shoes: Nike Air Pegasus
Club Run.
Hot day. Ran with hydration system, but didn't use it much.
Hot day. Ran with hydration system, but didn't use it much.
Wednesday May 3, 2006 #
Warm-up / cool-down 28:00 [1]
shoes: Hi-Tec Silver Shadows
Warm-up - 10min
Test reps - 12mins - 9 exercises, 20s, 1min rest
(Test circuit - 6mins)
Cool-down - 6min
Test reps - 12mins - 9 exercises, 20s, 1min rest
(Test circuit - 6mins)
Cool-down - 6min
Circuit Training (Test) 5:38 [5]
ahr:159 max:187 rhr:64 slept:10.0 shoes: Hi-Tec Silver Shadows
Test circuit
Programme week 2 day 1
9 excercises
During warm-up, see how many can be done in 20s with 1min rest. Half this for test, then do as fast as possible.
1. Half-sits - 15 - 7
2. Dorsal raises - 20 - 10
3. Press-ups - 16 - 8
4. Squat thrusts - 16 - 8
5. Sit-ups - 9 - 4
6. Dips - 25 - 12
7. Step-ups - 9,9 - 4,4
8. Side bends - 17 - 8
9. Crunchies - 9 - 4
Programme week 2 day 1
9 excercises
During warm-up, see how many can be done in 20s with 1min rest. Half this for test, then do as fast as possible.
1. Half-sits - 15 - 7
2. Dorsal raises - 20 - 10
3. Press-ups - 16 - 8
4. Squat thrusts - 16 - 8
5. Sit-ups - 9 - 4
6. Dips - 25 - 12
7. Step-ups - 9,9 - 4,4
8. Side bends - 17 - 8
9. Crunchies - 9 - 4
Tuesday May 2, 2006 #
Note
rhr:64 slept:10.0
Can't remember whether I did anything this day.
Monday May 1, 2006 #
Note
rhr:80 slept:6.5
Tired from orienteering, and late night due to accidentally deleting /bin/* ...
Sunday Apr 30, 2006 #
Orienteering race 2:19:49 [3] *** 12.89 km (10:51 / km) +400m 9:23 / km
ahr:170 slept:8.0 shoes: VJ Falcons
Course: M21E.
? about HR.
Ran with hydration system - useful on this occasion methinks. Also took energy gels at around 12-12-13 and 18-19.
Winning time: 1:24:12 4:59/km (Northrop)
My time: 166%, 8:17/km
? about HR.
Ran with hydration system - useful on this occasion methinks. Also took energy gels at around 12-12-13 and 18-19.
Winning time: 1:24:12 4:59/km (Northrop)
My time: 166%, 8:17/km