Training Log Archive: Murphy's lawIn the 7 days ending Dec 19, 2021:
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Sunday Dec 19, 2021 #
10 AM
Running 1:50:32 [3] 14.0 mi (7:54 / mi) +427m 7:13 / mi
4 PM
Weights 30:00 [3]
Weights
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
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 #
7 AM
Session / Tempo 52:27 [3] 8.01 mi (6:33 / mi) +94m 6:19 / mi
15x30 off moderate recovery...cold and icy, but a solid session
No evening run as i ended up cleaning shit off a driveway with a blocked drain.
No evening run as i ended up cleaning shit off a driveway with a blocked drain.
Friday Dec 17, 2021 #
7 AM
Running 59:18 [3] 7.34 mi (8:05 / mi) +156m 7:35 / mi
Thursday Dec 16, 2021 #
7 AM
Running 40:43 [3] 5.0 mi (8:09 / mi) +95m 7:41 / mi
5 PM
Treadmill 30:00 [3] 4.0 mi (7:30 / mi)
Easy Treadmill with 4x45sec speed variations...
Wednesday Dec 15, 2021 #
10 AM
Session / Tempo (6x5mins off 1:40 jog) 1:16:19 [3] 10.9 mi (7:00 / mi) +72m 6:52 / mi
Met Chris at Staveley for 6x5mins off 1:40 jog recovery, slightly up hill from Staveley and into a head wind which made reps 1,3,5 fairly hard work, Reps.2,4,6 had a tail wind which was nice and effort felt lots more controlled, which was good...Legs feel great at minute but throat is still a little irritated.
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.
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.
5 PM
Weights 30:00 [3]
4 sets of squats
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.
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 #
7 AM
Running 55:25 [3] 7.02 mi (7:54 / mi) +109m 7:32 / mi
Rayrigg road and Glebe loops
Monday Dec 13, 2021 #
7 AM
Running 44:30 [3] 6.01 mi (7:24 / mi) +103m 7:02 / mi
Easy Rayrigg road and a couple of small loops round Windermere.
5 PM
Running 35:17 [3] 5.0 mi (7:03 / mi) +68m 6:46 / mi
Ran out and back to tree tops from work, 4 speed variations legs feel decent