Training Log Archive: Murphy's lawIn the 31 days ending Dec 31, 2021:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||
Friday Dec 31, 2021 #
Running 1:01:45 [3] 8.16 mi (7:34 / mi) +146m 7:10 / mi
shoes: Pegasus (Black)
Thursday Dec 30, 2021 #
Running 1:08:47 [3] 9.01 mi (7:38 / mi) +268m 6:59 / mi
shoes: Pegasus (Black)
Weights 30:00 [3]
3 x 8 leg extension
3 x 8 hamstring curl
Wednesday Dec 29, 2021 #
Running (Warm up ) 15:59 [3] 1.99 mi (8:02 / mi)
Session / Tempo 18:50 [3] 3.22 mi (5:51 / mi)
4mins 5:00mm
4mins 5:03mm
2:30mins 5:01mm
2:30mins 5:05mm
Felt really good on the session Twiggy set off rapid on the first rep but then faded fairly quickly, so ended up running the session on my own, smoothest and most controlled ive felt in ages and good pace.
Running 7:26 [3] 0.81 mi (9:10 / mi)
Race 12:05 [3] 4.0 km (3:01 / km)
No burning or numbness on my feet anymore must be something to do with strength work.
Weights (BACK) 30:00 [3]
Set 1 warm up 40kg x 10
Set 2 50kg x8
Set 3 70kg x 6
Set 4 50kg x 8
Latpull downs
3 sets of 8
Seated row
3 Sets of 8
Tuesday Dec 28, 2021 #
35:55 [3] 4.46 mi (8:03 / mi) +98m 7:32 / mi
Sunday Dec 26, 2021 #
1:53:14 [3] 15.77 mi (7:11 / mi) +218m 6:53 / mi
Saturday Dec 25, 2021 #
Session / Tempo 59:43 [3] 9.02 mi (6:37 / mi) +234m 6:08 / mi
Friday Dec 24, 2021 #
44:58 [3] 5.94 mi (7:34 / mi) +100m 7:12 / mi
Thursday Dec 23, 2021 #
1:01:40 [3] 7.55 mi (8:10 / mi) +101m 7:50 / mi
Wednesday Dec 22, 2021 #
Session / Tempo 1:10:37 [3] 9.57 mi (7:23 / mi) +21m 7:20 / mi
Made Chris pickup on the 1min which was good.
5mins @5mm
5mins @ 4:55mm
4mins @5mm
3mins @4:48
2mins @4:50
1min @4:21 30secs fast then 30secs pickup
Weights 30:00 [3]
4 sets of Half squat into heal raise x10
3 sets of leg press x 10
3 sets of leg extension x10
3 sets of hamstring curl x 8
Tuesday Dec 21, 2021 #
Running 44:26 [3] 5.54 mi (8:01 / mi) +122m 7:30 / mi
Monday Dec 20, 2021 #
Running 30:23 [3] 4.0 mi (7:36 / mi) +87m 7:07 / mi
Running 31:26 [3] 4.05 mi (7:46 / mi) +88m 7:16 / mi
Sunday Dec 19, 2021 #
Running 1:50:32 [3] 14.0 mi (7:54 / mi) +427m 7:13 / mi
Weights 30:00 [3]
5 sets of deadlift 2 sets of 15kg a side x 10 reps
1 sets of 20kg a side 10 reps
2 sets of 25kg a side 5 reps (70kg total)
2 sets of lat pull down 10 reps
3 sets of seated row 10 reps
Saturday Dec 18, 2021 #
Session / Tempo 52:27 [3] 8.01 mi (6:33 / mi) +94m 6:19 / mi
No evening run as i ended up cleaning shit off a driveway with a blocked drain.
Friday Dec 17, 2021 #
Running 59:18 [3] 7.34 mi (8:05 / mi) +156m 7:35 / mi
Thursday Dec 16, 2021 #
Running 40:43 [3] 5.0 mi (8:09 / mi) +95m 7:41 / mi
Treadmill 30:00 [3] 4.0 mi (7:30 / mi)
Wednesday Dec 15, 2021 #
Session / Tempo (6x5mins off 1:40 jog) 1:16:19 [3] 10.9 mi (7:00 / mi) +72m 6:52 / mi
3:10min/km
3:07min/km
3:10min/km
3:08 min/km
3:12 min/km
3:08 min/km
Happy with how the session went, Chris is in great shape.
Weights 30:00 [3]
5kg a side 10 reps
10kg a side 10 reps
15kg a side 6 reps
15kg a side 6 reps
3 x Leg press
3 x legs extension
3x hamstring curl
Shit loads of seated calf raises.
Tuesday Dec 14, 2021 #
Running 55:25 [3] 7.02 mi (7:54 / mi) +109m 7:32 / mi
Monday Dec 13, 2021 #
Running 44:30 [3] 6.01 mi (7:24 / mi) +103m 7:02 / mi
Running 35:17 [3] 5.0 mi (7:03 / mi) +68m 6:46 / mi
Sunday Dec 12, 2021 #
Running 1:51:58 [3] 15.01 mi (7:28 / mi) +351m 6:57 / mi
Weights 30:00 [3]
2 sets with 5kg a side focusing on form
2 sets with 10kg a side
7 chin ups
3 sets of seated row
3 sets of lat pulldown
Saturday Dec 11, 2021 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
Race 33:52 [3] 10.0 km (3:23 / km) +200m 3:05 / km
Friday Dec 10, 2021 #
Running 55:07 [3] 6.85 mi (8:03 / mi) +221m 7:19 / mi
Thursday Dec 9, 2021 #
Running 38:17 [3] 5.02 mi (7:38 / mi) +87m 7:14 / mi
Wednesday Dec 8, 2021 #
Session / Tempo 1:11:16 [3] 9.59 mi (7:26 / mi) +138m 7:07 / mi
Really enjoy the sessions with mix pace or effort as don't seem to fuck you up as much...
Tuesday Dec 7, 2021 #
Note
Weights 30:00 [3]
1x10 squat with 15kg a side
2x5 squat with 20kg a side
3x10 leg extension
3x10 leg press
3x8 Hamstring curl
3x10 calf raises
Monday Dec 6, 2021 #
Running 40:45 [3] 5.09 mi (8:00 / mi) +49m 7:46 / mi
Sunday Dec 5, 2021 #
Fell 1:52:38 [3] 14.04 mi (8:01 / mi) +438m 7:19 / mi
Saturday Dec 4, 2021 #
Running 1:05:01 [3] 8.72 mi (7:27 / mi) +143m 7:06 / mi
Friday Dec 3, 2021 #
Running 33:24 [3] 4.06 mi (8:14 / mi) +27m 8:04 / mi
Thursday Dec 2, 2021 #
Running 37:11 [3] 4.74 mi (7:51 / mi) +78m 7:28 / mi
Running 39:37 [3] 5.25 mi (7:33 / mi) +122m 7:02 / mi
Wednesday Dec 1, 2021 #
Weights (Deadlifts and back) 30:00 [3]
Running (5x5mins off 90secs ) 1:02:33 [3] 9.01 mi (6:57 / mi) +247m 6:24 / mi
ahr:131 max:178
Felt really good and pushed the reps, the ones going up were a bit slower but also a bit harder...But got down to 5min at the end and was able to change pace during the each rep, feel like I'm feeling the benefit of the weight sessions.