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Training Log Archive: Career Move

In the 7 days ending Mar 1, 2017:

activity # timemileskm+m
  Run4 3:49:16 24.44(9:23) 39.34(5:50)
  Bike1 3:02:27 38.23(12.6/h) 61.52(20.2/h)
  Kayak erg1 2:00:00
  Hip work7 1:40:00
  Karate1 1:30:00
  Bike turbo1 1:05:00
  Core3 55:00
  Total8 14:01:43 62.67 100.86
averages - sleep:9 rhr:45 weight:143lbs

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ThFrSaSuMoTuWe

Wednesday Mar 1, 2017 #

Hip work 10:00 [1]

Karate 1:30:00 [3]

6 AM

Run intervals 51:46 [4] 9.1 km (5:41 / km)

3 x 1200m 5:06, 4:54, 4:58
With Angela on the track. It felt like a good tough session but I was a little disappointed when I saw the times
C • The main thing... 2

Tuesday Feb 28, 2017 #

Bike turbo intervals 1:05:00 [3]
rhr:45 slept:9.0

10 x 1min standing sprint

Hip work 15:00 [1]

Core 25:00 [3]

Forward squat 10kg x 10
Forward lunge 8kg x 10ea
Sideways lunge 10kg x 10ea
Split squat 10kg x 10ea
Single leg deadlift 10kg x 10ea + 8kg x 10ea
Knee cross crunch x 100
Double arm reach 8kg 2 x 10
Side imprint x 10ea
Cross body chop 30sec 8kg
Side throw 8kg x 10ea
Plank 3min
Clam x 20ea

Monday Feb 27, 2017 #

Run 35:00 [1] 5.15 km (6:48 / km)

Hip work 20:00 [1]

Sunday Feb 26, 2017 #

Run 1:32:30 [2] 16.38 km (5:39 / km)
ahr:152 max:178 weight:143lbs

Kayak erg 2:00:00 [3]

C • You need to get on the water! 4

Hip work 20:00 [1]

Saturday Feb 25, 2017 #

Core 15:00 [3]

Single leg squat 2 x 10 10kg
Sideways lunge 10ea 10kg
Side lying hip adduction against wall 3 x 15ea
Wall squat hold for 5sec x 29
Forward leg lunge x 10ea 10kg
Triceps dips 2 x 12 5kg
C • Side lying hip addiction against wall 2

Hip work 10:00 [3]

Bike (MTB Kona) 3:02:27 [3] 61.52 km (20.2 kph)

Friday Feb 24, 2017 #

Core 15:00 [3]
rhr:44

Split squat 10kg x10
Forward squat 10kg x 10
Sideways lunge 6kg x 10
Single leg deadlift 6kg x 10
Plank 6 min

Hip work 10:00 [1]

Run 50:00 [2] 8.71 km (5:44 / km)

Thursday Feb 23, 2017 #

Hip work 15:00 [1]

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