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Training Log Archive: andrew_elwood

In the 7 days ending Jan 19:

activity # timemileskm+m
  Strength & Conditioning4 1:30:00
  Swimming1 1:05:00
  Foam Rolling and Stretching1 15:00
  Running1 5:52 0.74(7:56) 1.19(4:56) 4
  Total6 2:55:52 0.74 1.19 4
  [1-5]5 2:40:52
averages - rhr:59

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Sunday Jan 19 #

8 PM

Strength & Conditioning 20:00 [1]

Saturday Jan 18 #

9 AM

Swimming 1:05:00 [3]
rhr:59

1600m swim. 10 lengths warm up. 3 x (200m, 90s rest, 100m, 60s rest, 50m, 30s rest, 25m) 2mins recovery between sets. Increased the pace as the distance decreased and after each interval I practiced making a route choice decision on an O map. Hard to pick optimum routes in a short period of time straight after a swim effort but was good training.

Thursday Jan 16 #

4 PM

Running 5:52 [2] 1.19 km (4:56 / km) +4m 4:51 / km
ahr:153 max:172 rhr:66 shoes: NB Zante Foam Blue

Testing out my leg to see if I'm still getting pain. Good news is I didn't have any pain on this run but could feel a small amount of lingering pain that I don't think is anything but will keep doing S&C and not run again for a few days.

Strength & Conditioning 25:00 [1]

3x10 press ups, 3x15 reverse crunches, 3x15 squats, 3x15 hip abductions with band.

Wednesday Jan 15 #

4 PM

Strength & Conditioning (Core) 20:00 [1]
rhr:60

Tuesday Jan 14 #

4 PM

Foam Rolling and Stretching 15:00 [0]
rhr:58

Monday Jan 13 #

4 PM

Strength & Conditioning (Legs) 25:00 [1]
rhr:53

3x15 hip abductions with flexion, 3x15 step ups, 3x15 squats, 3x1min bridges, 2x10 hip abductions with band.

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