Training Log Archive: Career MoveIn the 7 days ending Feb 19, 2017:
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Sunday Feb 19, 2017 #
Run warm up/down 25:00 [1] 3.65 km (6:51 / km)
Run race (Novice ) 12:44 [5] 3.0 km (4:15 / km)
ahr:178 max:186
Happy enough with this race. Paced it better than last year but finishing time was 6 sec slower. Finished 20/45. Hip was a bit tight on the warmup but no problem during the race. I feel like my running is improving but it's slow and I'm not fit enough. If I could keep doing weekly speed sessions I might have some chance of getting back to where I was. There's still people beating me that I know I'm better than :(
Core 25:00 [4]
Hip thrust 3x10 5kg
Single arm bent over row 3x10ea 5kg
Half kneeling offset overhead press 3x10ea 5kg
Single leg deadlift 3x10ea 10kg
Goblet squat 3x10 5kg
Single arm bent over row 3x10ea 5kg
Half kneeling offset overhead press 3x10ea 5kg
Single leg deadlift 3x10ea 10kg
Goblet squat 3x10 5kg
Bike turbo 2:00:00 [1]
ahr:88 max:123
This was rough! Stopped for a glass of milk half way through and dropped down to an easier gear. Still felt like crap though!
Saturday Feb 18, 2017 #
Note
(rest day)
Friday Feb 17, 2017 #
Core 25:00 [3]
Reverse lunge with rotation 10kg x 15ea
Negative push up 15
Push up x 15
Glute bridge hold 5sec 5x10
Plank sweep x 15
Scorpion x 15
Goblet squat x 10 10kg
One legged squat 10kg 10 ea
Negative push up 15
Push up x 15
Glute bridge hold 5sec 5x10
Plank sweep x 15
Scorpion x 15
Goblet squat x 10 10kg
One legged squat 10kg 10 ea
Bike turbo 30:00 [2]
ahr:110 max:150
Run 41:00 [1] 7.0 km (5:51 / km)
Thursday Feb 16, 2017 #
Karate 1:30:00 [3]
Wednesday Feb 15, 2017 #
Run (w 6 x 120m strides) 45:00 [2] 7.45 km (6:02 / km)
ahr:149 max:175
Karate 1:30:00 [3]
Tuesday Feb 14, 2017 #
Bike turbo tempo 45:00 [3]
ahr:109 max:156
Core 12:00 [3]
Single leg squat 2 x 15 10kg
Forward leg lunge 15 ea leg 10kg
Side lying hip adduction 3 x 15 ea leg
Wall squat x 20. Hold for 10s
Triceps dips 2 x 15
Forward leg lunge 15 ea leg 10kg
Side lying hip adduction 3 x 15 ea leg
Wall squat x 20. Hold for 10s
Triceps dips 2 x 15
Monday Feb 13, 2017 #
Stretching 15:00 [1]
Hip work 10:00 [1]
Core 15:00 [3]
Double arm reach x 20 5kg
Cross body chop 2 x 10 8kg
Side throw x 40 4kg
Crunch and slam x 35 4kg 1min
Core stability 8kg 2 x 30sec
Side imprint x 20
Knee cross crunch x 100
Cross body chop 2 x 10 8kg
Side throw x 40 4kg
Crunch and slam x 35 4kg 1min
Core stability 8kg 2 x 30sec
Side imprint x 20
Knee cross crunch x 100