Training Log Archive: Murphy's lawIn the 7 days ending Nov 21, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Nov 21, 2021 #
9 AM
Fell 1:22:00 [3]
Easy run from Tarn how's with sarah, ran steady in places as i felt good especially on the another surface ...6 hill sprints at the end.
4 PM
Bike (20min spin) 20:00 [3]
20min - including fast flat sprints and a few 3min climbs.
Saturday Nov 20, 2021 #
7 AM
Running tempo 1:03:00 [3]
Steady run to Staveley including 15mins Tempo on the cycle path, felt like i was working at around the right effort, Turned at the speed camera and ran to the bus stop, felt a lot faster when I turned...
5 PM
Weights 30:00 [3]
Deadlifts 4 sets, 1 w/u set then 3 sets of 70kg
Lat pull downs
Seated row
Lower back cable
Lat pull downs
Seated row
Lower back cable
Friday Nov 19, 2021 #
7 AM
Running (Dubbs track Clockwise ) 1:02:00 [3]
8x45sec speed variations, felt good
Thursday Nov 18, 2021 #
7 AM
47:28 [3] 5.88 mi (8:04 / mi) +91m 7:42 / mi
Easy run plus 8mins diagonals
5 PM
Bike (50mins spin ) 50:00 [3]
Did the 30mins class with lots of sprints and long hard climbs, carried on with similar for another 20mins on my own, felt really good.
Wednesday Nov 17, 2021 #
10 AM
Session / Tempo (5x400m 1k fast 5x400m ) 1:00:00 [3] 8.07 mi (7:26 / mi) +62m 7:16 / mi
5x400 (70" Easy)
1k fast (2:30 Easy)
5x400 (70" Easy)
Best session in ages for speed all 400s 66-68, 1k fast in 2:55, was keeping chris pretty close throughout... he's flying.
1k fast (2:30 Easy)
5x400 (70" Easy)
Best session in ages for speed all 400s 66-68, 1k fast in 2:55, was keeping chris pretty close throughout... he's flying.
Tuesday Nov 16, 2021 #
8 AM
(8x45 speed variations ) 36:40 [3] 5.37 mi (6:50 / mi) +30m 6:43 / mi
Steady to work.
5 PM
Bike (Spin bike ) 35:42 [3]
30mins intermediate spin class (Utube) felt good lots of out saddle sprints and seated sprints, felt decent.
Monday Nov 15, 2021 #
Weights 30:00 [3]
Squats 3x10 10kg a side
Leg press 3x10
Leg extensions 3x8
Hamstring curl 3x12
Heal raises 2x10
Leg press 3x10
Leg extensions 3x8
Hamstring curl 3x12
Heal raises 2x10
7 AM
Bike (Spin bike Gym) 45:00 [3]
Spin class at the gym, plus 15mins.
5 PM
(Home from work) 42:11 [3] 5.45 mi (7:44 / mi) +108m 7:17 / mi