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Training Log Archive: tommig

In the 7 days ending Mar 31:

activity # timemileskm+m
  Run3 4:29:06 23.37(11:31) 37.61(7:09) 823
  Cycling3 1:15:17 12.6(5:59) 20.27(3:43) 121
  S&C5 52:00
  Total11 6:36:23 35.97 57.89 944
  [1-5]6 1:47:00
averages - sleep:7.9 weight:76.7kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

1 PM

Cycling 19:59 [0] 5.29 km (3:47 / km) +75m 3:32 / km
slept:7.0 shoes: Renovo

Saturday Mar 30 #

1 PM

Run (2nd half of Gordano Round) 2:42:10 [0] 19.99 km (8:07 / km) +528m 7:10 / km
slept:10.0 shoes: Saucony Guide 10 2017 Grey

Beautiful day for a run with Sara. Slow as we kept stopping to read map, Sara wanted to practice nav. Did really well. Bumped into some friends too and stopped for a chat.

Friday Mar 29 #

Note
slept:7.0

5 PM

S&C (Day 9/28 full) 10:00 [3]

Side arm raises x 16, triceps kickbacks x 10, incline pushups x 10, hyperextension x 6, side lying floor stretch 30s each, side arm raise x 14, inchworms x 8, triceps kickbacks x 8, incline pushups x 8, hyperextension x 6, cat cow pose 30s, reclined rhomboid squeezes x 14, supine push-ups x 10, reclined rhomboid squeezes x 14, supine push-ups x 10, childs pose 30s.

Thursday Mar 28 #

8 AM

S&C (Day 8/28 lower) 11:00 [3]
slept:7.5

Lunges x 18, Butt bridge x 16, plie squats x 16, fire hydrant x 12 each, froggy glute lifts x 12, backward lunge with front kick x 12 each, lunges x 16, butt bridge x 14, plie squats x 14, fire hydrant x 10 each, froggy glute lifts x 10, backward lunge with front kick x 10 each, adductor stretch in standing x 10, spine lumbar twist stretch 30s each.

Wednesday Mar 27 #

7 AM

S&C 15:00 [3]
slept:7.5 weight:76.3kg

Day 8/28 Full
Ab crunches x 12, russian twist x 16, plank 30s, butt bridge x 12, crossover crunch x 14, side bridges x 14 each, russian twist, bicycle crunches x 14, ab crunches x 12, plank 30s, side bridges x 10 each, bicycle crunches x 14, cobra stretch 30s, spine lumbar twist stretch 30s each side, push up and rotation x 12

Bosu
4 x 30s balancing one leg
4 x 30s squats one leg.

Not getting very low on squats, but getting better at balancing.
8 AM

Cycling 27:08 [0] 7.33 km (3:42 / km) +14m 3:40 / km
shoes: Charge Plug 3

Tuesday Mar 26 #

5 AM

Run 37:39 [0] 6.63 km (5:41 / km) +119m 5:13 / km
slept:8.0 weight:76.4kg shoes: Saucony Peregrine 7 2018

Lovely to be out running in the mornings again, got to top of wall climb just as sun popped over horizon. Beautiful. Saw 2 other people out, suppose I have to get used to "sharing" blaize in the mornings now it is light again.... was fun to have it as my own private running forest in the dark!
6 AM

S&C 10:00 [3]

Plank & Bosu.
1:10 high plank
35s low plank
35s side plank each
35s high plank
1:10 low plank

Plank noticeably easier since doing core strength exercises. Bosu did 4 sets of 30s balancing (2 each leg) trying to replicate a skate skiing action onto the ball. Then 4 sets of 30s one legged squats (2 each) balancing on the ball, alternating between hanging leg forward and backward.
5 PM

Cycling 28:10 [0] 7.66 km (3:41 / km) +32m 3:36 / km
shoes: Charge Plug 3

7 PM

Run (BOK Efforts cottage pt.2) 55:00 [3] 8.66 km (6:21 / km) +166m 5:48 / km
shoes: Saucony Guide 10 2017 Grey

Stopped watch when I meant to start lap for tow path effort so cobbled together times and distances from Ifor's log. I bailed out of last uphill effort and went straight back with the shorter group. Towpath was a good hard effort, kept up with Scott and Ifor, hanging on, then Ifor slowed towards the end and I kept up with Scott and thought I would beat him, but mis-judged how much further we had to go and blew up. Fun running hard for long time, my legs feel it now!

Run (BOK Efforts Cottage Pt 1.) 14:17 [0] 2.34 km (6:07 / km) +10m 5:59 / km
shoes: Saucony Guide 10 2017 Grey

Monday Mar 25 #

8 AM

S&C (Day 7/28 full) 6:00 [3]
slept:8.0 weight:77.3kg

Jumping jacks 30s, incline push-ups x 8, wide arm push-ups x 6, push-up & rotation x 4, staggered push-ups x 4, decline push-ups x 4, wide arm push-ups x 6, push-up & rotation x 4, staggered push-ups x 4, decline push-ups x 6, cobra stretch 30s, chest stretch 30s.

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