Training Archive: 3mIn the 7 days ending 2008-06-01:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jun 1 | ||
| Note | |
| (sick) | ||
| Yep definitely have a cold... spent the day in bed. Hopefully head to the gym tomorrow. | ||
Saturday May 31 | ||
| Note | |
| (sick) | ||
| Woke up with the beginning of a cold.. sore throat, blocked nose... not going to risk making it worse. Hoping it will go away tomorrow if I get an early night. | ||
Friday May 30 | ||
| Swimming (Oceana Pool) 25:00 [3]1 km (25:00 / km) | |
| After work. Muscles were stiff and sore from yesterday so used this session as recovery. Just did usual 1km program. Felt nice, wish I could have gone for longer but the pool was closing. Too tired to do strength stuff. | ||
Thursday May 29 | ||
| Powerflex (Oceana Pfx 23) 1:00:00 [4] | |
| slept:9.0 shoes: Asics Kayano 14 | ||
| Had a few sore and niggly spots today. The main being the top of my left foot, especailly when I flex my toes, so gave running a miss. Didnt feel very energtic today, felt flat in this session and really struggled with the weights - mainly L side. Was also really tight in the biceps and forearms, am guessing this is from touch last night?
Refer to last Pfx for weights for next time, couldnt remember what I was meant to be doing so I just made my weights up.. they were all managable so I guess I got them right. | ||
| Gym Session (Spin Bikes) 15:00 [3]5.1 km (2:56 / km) | |
| shoes: Asics Kayano 14 | ||
| After weights... to try and loosen up my tight legs muscles before tomorrows run. New shoes are awesome! Didnt realise just how bad my old ones were until I compared the difference, cant wait to see how they feel running tomorrow, although I really dont want to get them muddy and sandy from the beach. | ||
| Strength & Conditioning (Ankle + Wobbly) 20:00 [1] | |
| Ankle - 5min
Wobbly - 15min | ||
Wednesday May 28 | ||
| Running intervals (Howrah Bike and Beach) 6:00 [5]1.45 km (4:09 / km) | |
| ahr:165 max:189 slept:7.0 shoes: Asics GT-2110 | ||
| Morning Intervals - Along Howrah Bike path and back along the beach. Felt good, tried to take it easy but kept finding myself pushing as hard as I could, especailly towards the end. Getting new shoes tomorrow, hopefully will help with the few niggles I am feeling now.
119, 119, 119, 117, 117, 107(Had to walk over the rocks), 129, 116(Walking back over rocks) 123, 123, 132, 127 7th May intervals: 114, 110,108, 113, 112, 111, 110, 110, 107, 108, 108, 110m (windy day) | ||
| Running warm up/down (WarmU/ Recoveries/ CoolD) 32:00 [3]5 km (6:24 / km) +100m 5:49 / km | |
| shoes: Asics GT-2110 | ||
| To the Bike Path - 8min, 1.4km
Recoveries between reps - 12min, 1.91km Back Home via the Bluff - 12min, 1.68 No real cool down as it was all up hill to home. Felt good on Beepbo even after the intervals :) | ||
| Touch (vs. Lauderdale) 40:00 [4] | |
| shoes: Asics GEL LETHAL ELITE II | ||
| We won 5 - 3. Lauderdale were a bunch of old dickheads and some poor young guys who had a WANKER for a coach and one fat ugly bitch (who was hopeless at the game by the way) who thought she could mouth off at me!? Have never lost my temper this much in touch before. Determined to beat this team into the ground next time to put them in their rightful place. Loved the fact that even the umpires hated them! | ||
| Strength & Conditioning (Ankle) 5:00 [1] | |
Tuesday May 27 | ||
| Spinning tempo (Oceana - Rev Class) 55:00 [5]19 km (2:54 / km) | |
| slept:9.0 shoes: Asics GT-2110 | ||
| 5pm spin... its official, have to get to this class just after 430pm to ensure a bike, watched about 3 people miss out and they got there with 15 - 10 mins to spare! Kellie - Ann was instructor tonite, had a headache from work today and her voice just made it worse! I liked gemmas class better.. music still sucks in both. Worked hard even tho I told myself I could take it easy as I wasnt feeling so great. Did my sprints on level 9?! got up to 23 on the hill climbing! Am going to make sure I try a different bike next time to check this out and make sure my bike hasnt been tampered with! | ||
| C • Winter Challenge 08!!!! 6 | ||
| Gym Session (Abs Class) 15:00 [3] | |
| Mostly on the fitball.. was tough and hurt my lower back a bit, not sure if thats a good thing either. Also like gemmas Abs classes better. | ||
| Strength & Conditioning (Ankle + Wobbly) 15:00 [1] | |
| Ankle (both sides) 5min
Wobbly 10min | ||
Monday May 26 | ||
| Running hills (Rosny) 8:00 [4]1.72 km (4:39 / km) | |
| ahr:160 shoes: Brooks T4 Racer | ||
| 8 x 1min hills up Rosny College hill, with 2min recovery. Felt so much stronger than last time. Legs felt good and it was only cardio stopping me from pushing harder. Could have worked the first couple a little harder, but happy with my gradual increase. Have to share the hill with the gay athletics people, biggest bunch of pansies ever!!
200, 212, 213, 214, 217, 220, 225, 222 - This week 224, 213, 212, 203, 206, 213, 203, 226 - Mon 28th April 191, 207, 209, 214, 217, 217, 215, 212 - Mon 21st April Am happy with improvement, will move up to 9 reps next week. | ||
| Running warm up/down (WarmU/ Recoveries/ CoolD) 43:00 [2]4.1 km (10:29 / km) | |
| ahr:130 max:154 shoes: Brooks T4 Racer | ||
| Warm up - 7mins
Recoveries - 16mins Cool Down - 20mins (includes stretching) | ||