Training Log Archive: ak1407In the 7 days ending Sep 11, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Sep 11, 2016 #
9 AM
Running long 1:18:08 [3] 15.88 km (4:55 / km) +82m 4:48 / km
Long run taking in Wrington, Congresbury and the Strawberry Line. Managed to get into a nice rhythm, a few little annoying hills towards the end. Ate a few sultanas to keep me going :)
Saturday Sep 10, 2016 #
4 PM
Strengh and Conditioning 30:00 [3]
On call so couldn't get out the house. Both of us felt like we should have worked harder yesterday so did another core session!
Planks, mountain runners, leg raises, ab crunches, sit-ups, back crunches etc.
Planks, mountain runners, leg raises, ab crunches, sit-ups, back crunches etc.
Friday Sep 9, 2016 #
7 PM
Strengh and Conditioning 30:00 [3]
Core session with Milly. Skipped the gym so no rowing or arms.
Thursday Sep 8, 2016 #
7 PM
Running 50:00 [4] 8.0 km (6:15 / km) +274m 5:20 / km
My first Thursday night training run with Cheddar. Ran up the side of the Gorge, crossed over at the top and down the other side. Good fun!
Wednesday Sep 7, 2016 #
5 PM
Cycling 31:31 [3] 15.17 km (2:05 / km) +26m 2:04 / km
Felt pretty tired, but managed to get into it towards Congresbury. Then got really frustrated by the amount of traffic. Realised I needed to get a move on in order to beat my previous time but didn't quite make it - knackered when I arrived! Averaged 2:05 min/km which is in the middle of my previous two trips (2:03 and 2:07).
6 PM
Swimming 30:00 [3] 0.4 km (1:15:00 / km)
Swimming at Clevedon tidal pool :) some lengths, took goggles but still couldn't see anything! did some dives too.
7 PM
Cycling 35:36 [3] 15.22 km (2:20 / km) +64m 2:17 / km
No energy to push on the way home, my legs ached. Ended up being 2:20 min/km compared to 2:15 for both previous times. Surprised that it wasn't slower!
Tuesday Sep 6, 2016 #
7 AM
Swimming 45:00 [3] 1.5 km (30:00 / km)
Group of four (2x breaststroke, 2x front crawl, 2x back crawl, 2x breaststroke)
8 lengths front crawl arms with leg float
Group of four
8 lengths kicks with arm float
Group of four
8 lengths front crawl arms with leg float
8 lengths kicks with arm float
Half group of four
8 lengths front crawl arms with leg float
Group of four
8 lengths kicks with arm float
Group of four
8 lengths front crawl arms with leg float
8 lengths kicks with arm float
Half group of four
7 PM
Running intervals 50:00 [4] 7.0 km (7:09 / km)
10 mins warm up "pick it ups"
6x 100m sprint reps
6 mins "half marathon pace" - 1.23km (4 laps of ruby pitch)
2 mins recovery
5:50 mins to 4th lap pitch - 1.23km
2 mins recovery
5:40 mins to 4th lap pitch - only made 1.21km (tbh it did feel a bit too easy!)
2 mins recovery
5:30 mins to 4th lap pitch - 1.23km
2 laps jog warm down
6x 100m sprint reps
6 mins "half marathon pace" - 1.23km (4 laps of ruby pitch)
2 mins recovery
5:50 mins to 4th lap pitch - 1.23km
2 mins recovery
5:40 mins to 4th lap pitch - only made 1.21km (tbh it did feel a bit too easy!)
2 mins recovery
5:30 mins to 4th lap pitch - 1.23km
2 laps jog warm down
Monday Sep 5, 2016 #
3 PM
Running (recovery) 30:00 [3] 4.6 km (6:31 / km) +57m 6:08 / km
nice steady run incorporating windmill hill and the edge of the mendips.
5 PM
Strengh and Conditioning 45:00 [3]
Cycled to gym (5mins)
10 mins on rowing machine
7.5 mins on treadmill
core circuit (plank, 2x side plank, leg raises, crunches, sit-ups, russian twists, back crunches etc. each for 30s-1min)
Arm circuit (10 tricep dips, 10 bicep curls, 10 weight lifts, 10 press-ups of the girly variety!)
Round two of core circuit
cycled home (7mins)
10 mins on rowing machine
7.5 mins on treadmill
core circuit (plank, 2x side plank, leg raises, crunches, sit-ups, russian twists, back crunches etc. each for 30s-1min)
Arm circuit (10 tricep dips, 10 bicep curls, 10 weight lifts, 10 press-ups of the girly variety!)
Round two of core circuit
cycled home (7mins)