Training Log Archive: Career MoveIn the 7 days ending Mar 19, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 19, 2017 #
Hip work 15:00 [1]
Run warm up/down 30:00 [1]
Run race 18:02 [5] 4.0 km (4:31 / km)
ahr:173 max:183
Intermediates today. Not a good race for me. I was in trouble after the first mile. It was very windy but the wind was behind us for the first km. Thought maybe I started too fast but the mile split was 6:42 (v's 6:17 last week). I'm thinking though that if I had gone a bit steadier early on I would have run a better race. I probably wasn't recovered enough from last week but going out too fast snookered me completely. Oh well. Live and learn!
Saturday Mar 18, 2017 #
Hip work 15:00 [1]
Yoga 20:00 [1]
Friday Mar 17, 2017 #
Bike turbo intervals 1:20:00 [3]
slept:10.0
30 min warm up
10 x 1min standing sprints w 1 min R
5 x 2 min seated sprints w 2 min R
10 min cool down
10 x 1min standing sprints w 1 min R
5 x 2 min seated sprints w 2 min R
10 min cool down
Core 25:00 [3]
3 x (10 mountain climbers + 10 legs down)
3 x (10 plank rows + 10 weighted sit ups 10kg)
1 min side plank R
1 min front plank
1 min side plank L
3 x (10 split squat + 10 triceps dips)
4 x oppositional burpees
3 x (10 plank rows + 10 weighted sit ups 10kg)
1 min side plank R
1 min front plank
1 min side plank L
3 x (10 split squat + 10 triceps dips)
4 x oppositional burpees
Hip work 10:00 [1]
Kayak erg 30:00 [3]
Thursday Mar 16, 2017 #
Bike turbo 1:00:00 [1]
rhr:44 slept:10.0
Easy spinning. Just spent an age cleaning the road bike so rather than take it out on more dirty roads I opted for the turbo. It's actually a sin on a day like today!
Karate 1:30:00 [3]
Wednesday Mar 15, 2017 #
Run 33:08 [1] 5.86 km (5:39 / km)
Legs still a bit tired
Tuesday Mar 14, 2017 #
Note
(rest day)
Legs are sore. I've decided to race the intermediates on Sunday so may as well give myself every chance
Monday Mar 13, 2017 #
Hip work 35:00 [1]
rhr:41
Run 33:24 [1] 5.46 km (6:07 / km)
Core 15:00 [3]
Single leg deadlift 10kg x 10ea
Side hip raises x 10ea
Lateral lunge 10kg x 10ea
Bridges one leg 10ea
Deadlift and front swing 6kg x10
Push ups x 10
Lateral swing 6kg x 10ea
Windscreen wipers x 10ea
Side plank leg raises x 10ea right side weaker
Knee tucks x 10ea
Hamstrings tender afterwards.
Maybe did too much
Side hip raises x 10ea
Lateral lunge 10kg x 10ea
Bridges one leg 10ea
Deadlift and front swing 6kg x10
Push ups x 10
Lateral swing 6kg x 10ea
Windscreen wipers x 10ea
Side plank leg raises x 10ea right side weaker
Knee tucks x 10ea
Hamstrings tender afterwards.
Maybe did too much