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Training Log Archive: mpembery

In the 7 days ending Feb 16:

activity # timemileskm+m
  Strength and Conditioning7 3:35:00
  Stretching/Rolling7 2:55:00
  Running (Path)3 2:10:53 15.62(8:23) 25.14(5:12) 217
  Cycling - Spin5 2:10:00
  Total19 10:50:53 15.62 25.14 217

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Sunday Feb 16 #

8 AM

Cycling - Spin 45:00 [2]

Resistance is creeping up so this is starting to be more than recovery now
10 AM

Strength and Conditioning 25:00 [1]

Ankle work - gonna do more now that orienteering is coming up
8 PM

Strength and Conditioning 25:00 [2]

Boxing work out, with 10 reps of 3 punches per side, with a core exercise for 1 minute as rest and then repeated maybe 10 times. All with 1.5kg weights

Stretching/Rolling 20:00 [1]

Could feel the cycling in my quads :)

Saturday Feb 15 #

9 AM

Running (Path) 20:01 [5] 5.0 km (4:00 / km) +31m 3:53 / km
ahr:120 max:129 shoes: Adidas Ultraboost 19

Parkrun - 3rd Tbh, I am just confused about this. I ran 19:40 doing continuous intervals the other day, I have trained since then. Maybe it was wind, maybe I didnt try hard enough? Then my HR is avg 120 which has to be wrong?!?

Slightly dissapointed but oh well, it was fun :) Defo gonna run a PB before I turn 20 though!

Running (Path) warm up/down 16:04 [1] 2.55 km (6:18 / km) +11m 6:10 / km
shoes: Adidas Ultraboost 19

8 PM

Strength and Conditioning 35:00 [2]

20 rep session. Different drills sandwiched by minute hip lift hold
9 PM

Stretching/Rolling 30:00 [1]

still a little dissapointed with the run today, cos I'm fitter than that, but will move on and excited for the upcoming training.

Friday Feb 14 #

8 AM

Stretching/Rolling 30:00 [1]

Only 30 today :(

Thursday Feb 13 #

8 AM

Cycling - Spin 35:00 [1]

15 mins sightly higher resistance. Im cautious with this, cos I know from previous spinning that it can aggravate knee's
9 AM

Strength and Conditioning 30:00 [2]

More hip and glute work, but more glutes
9 PM

Stretching/Rolling 25:00 [1]

Readying for parkrun

Wednesday Feb 12 #

8 AM

Cycling - Spin 10:00 [1]

Standard WU

Running (Path) 47:29 [3] 9.0 km (5:17 / km) +73m 5:04 / km
ahr:156 max:170 shoes: Salomon Speedcross 5

Re-ran a previous local event, which was easy enough, with only one tiny error. Managed to get through the rest of the JWOC course at the same time, so all is good. Pushed a little bit more today, but not really that much. Feeling good and ready to increase distance a little bit next week
5 PM

Strength and Conditioning 30:00 [1]

Calves and achilles work, followed by hips. Core will not be possible for a week at least
7 PM

Stretching/Rolling 35:00 [1]

All good, just getting it done!

Tuesday Feb 11 #

8 AM

Cycling - Spin 10:00 [1]

WU

Running (Path) 47:19 [2] 8.59 km (5:31 / km) +102m 5:12 / km
ahr:168 max:187 shoes: Salomon Speedcross 5

Planned a score around my local area which was good, with some fairly interesting route choices and a little bit of hilliness. Felt pretty good throughout and legs were fine too. More similar training where this came from, but some will be urban, cos the woods are just solid green off the paths!
5 PM

Strength and Conditioning 40:00 [3]

25 x 3 each side of frog kicks, clams, single leg bridges and then single leg side planks raises. Then 100x monster walk and forward monster walk and 5 x 1 minute isometric wall squat hold
8 PM

Stretching/Rolling 25:00 [1]

Legs feeling good. Followed by carpet croquet, feeling posh :)

Monday Feb 10 #

8 AM

Cycling - Spin 30:00 [1]

Easy start to the last of the two leg rest day's that I am taking
9 AM

Strength and Conditioning 30:00 [2]

30 mins of core. Defo feeling stronger, but my tailbone is not so happy about it :)
10 PM

Stretching/Rolling 10:00 [1]

Played carpet bowls so this was shorter

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