Training Log Archive: heyUIn the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
Gym 56:00 [2]
weight:75.3kg (injured)
am: Usual gym session. No problems with the ankle on any of the exercises. Even single-leg squats were OK apart from not being able to balance as well on the right as I can on the left.
gym ball work
pec dec: 3 x 15@35kg
lat pulldown: 3 x 15@40kg
seated row: 3 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 10@55kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 1 x 15@20kg back, 1 x 13@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
biceps: 2 x 13@6kg each side
clamshells: 3 x 20@3kg each side
single-leg squats with 5kg dumbells: 3 x 10 each side
step downs with 4kg dumbells: 3 x 10 each side
gym ball work
pec dec: 3 x 15@35kg
lat pulldown: 3 x 15@40kg
seated row: 3 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 10@55kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 1 x 15@20kg back, 1 x 13@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
biceps: 2 x 13@6kg each side
clamshells: 3 x 20@3kg each side
single-leg squats with 5kg dumbells: 3 x 10 each side
step downs with 4kg dumbells: 3 x 10 each side
Spinning 25:00 [1]
... followed by a little something to get the circulation going
Note
3475 km for the year
Biggest week: 86 km
Worst week: 26 km
Number of weeks >= 70 km: 17
Biggest week: 86 km
Worst week: 26 km
Number of weeks >= 70 km: 17
Sunday Dec 30, 2007 #
Running 30:48 [3]
(injured)
am: Terrain run at South Ledge. Well into the run and going pretty strongly when I turned my right ankle. ouch! It was bad enough to make me stop for several seconds, but it didn't seem too bad so I thought I would keep going. I was thinking that it would be a bit tender and swollen afterwards, and maybe a bit dodgy for a week or so, but I wasn't thinking in terms of real problems. I ran on for another 100m or so, no worries, until I reached a short steep downhill before a creek crossing. Suddenly started hurting pretty bad with every step. Didn't seem to matter whether it was down hill, up or flat - hurt just as much no matter which way the ground was sloping. At this point I decided that I would give up and go back to the car. Only problem was the 45min walk back :-(
Nicely swollen and coloured now. Not too bad to walk on though and doesn't feel painful at all. Might not be running for a few days
Nicely swollen and coloured now. Not too bad to walk on though and doesn't feel painful at all. Might not be running for a few days
Saturday Dec 29, 2007 #
Running 40:29 [3] 8.5 km (4:46 / km)
ahr:133 max:148
am: Steady run. Shenton Pk and then around Kings Pk
Core stability 41:00 [1]
pm: Usual core and postural stuff
Friday Dec 28, 2007 #
Spinning 26:00 [1]
pm: EWR
Did this in my work clothes ... and sweated bucketloads. For some reason they've decided to close the gym early over xmas and the new year and I was running late. The only way to make it before the closing time was to go straight there without going home to get changed. So I did (go straight there) and just squeezed it in.
Did this in my work clothes ... and sweated bucketloads. For some reason they've decided to close the gym early over xmas and the new year and I was running late. The only way to make it before the closing time was to go straight there without going home to get changed. So I did (go straight there) and just squeezed it in.
Thursday Dec 27, 2007 #
Running 59:11 [3] 12.7 km (4:40 / km)
am: Revolting morning for a run. 80% humidity and temps around the mid 20s. Think I deserve a medal.
Gym 44:00 [2]
weight:74.9kg
pm: Did as much of the normal gym as I could fit in before closing
Wednesday Dec 26, 2007 #
Running 52:02 [3] 11.1 km (4:41 / km)
am: Ran the old standard '12k' Kings Pk run to get an idea of how I'm going compared to earlier in the year. Very warm morning (31 by 8am) so was hard work in the last few km. Time compares pretty well with the fastest of 51:29 in July (when it was nice and cold in the morning)
.
Obscenely hot later in the day. I wouldn't have wanted to be running in the afternoon. uurrrkkk
.
Obscenely hot later in the day. I wouldn't have wanted to be running in the afternoon. uurrrkkk
Core stability 38:00 [1]
pm: Most of the core and postural stuff.
Tuesday Dec 25, 2007 #
Running 43:27 [3] 9.5 km (4:34 / km)
am: Obligatory Xmas-morning run. Fairly warm morning. A portent of things to come! Felt pretty good though and didn't have to feel guilty about eating tonnes of crap :-)
Monday Dec 24, 2007 #
Running 40:21 [3] 8.5 km (4:45 / km)
am: Through Shenton Pk and around Kings Pk. Much better today. Almost felt fit (just for once). Not sure why I felt so weak yesterday. Maybe a little dehydrated?
Core stability 40:00 [1]
pm: I was going to go to the gym but didn't realise they would be shutting for Xmas at 1pm ... so ended up doing the usual core and postural stuff.
Sunday Dec 23, 2007 #
Running 1:13:23 [3] 14.5 km (5:04 / km)
am: In Kings Pk. Was supposed to be a long run but just couldn't cut it today. Feeling pretty tired after 60min and severely lacking in motivation.
Saturday Dec 22, 2007 #
Running 41:16 [3] 8.5 km (4:51 / km)
am: Supposedly easy run (in Kings Pk - where else ?)
Gym 1:02:00 [2]
weight:74.2kg
am: Usual gym. Came in at the end of the women's class and was told that i could be the rose amongst the thorns. Must be a tough lot. Gym was deserted after they left.
Friday Dec 21, 2007 #
Core stability 40:00 [1]
am: Core and postural. Could have gone for a run but thought I'd stick with the Friday rest day for a little longer.
Spinning 26:00 [1]
pm: YAWR!
Thursday Dec 20, 2007 #
Running 59:00 [3] 12.5 km (4:43 / km)
am: Standard 13 in Kings Pk. Haven't done this one for a little while and certainly haven't got any faster.
Gym 1:00:00 [2]
weight:75.1kg
pm: Usual gym. Just about time to up the weights on some of them.
Wednesday Dec 19, 2007 #
Running 48:29 [3] 10.2 km (4:45 / km)
am: Usual 10k circuit though Shenton Pk and Kings Pk. Could have made it 11k but decided not to :-)
C • map 1
Core stability 43:00 [1]
pm: Usual core and postural
Tuesday Dec 18, 2007 #
Running 41:22 [3] 8.5 km (4:52 / km)
am: Through Shenton Pk and then a lap of Kings Pk. Felt like I was running out of gas towards the end
Gym 1:00:00 [2]
weight:74.7kg
pm: Usual gym
Monday Dec 17, 2007 #
Running 31:14 [3] 6.5 km (4:48 / km)
am: Recovery run. A bit slow to get going this morning.
Core stability (Pilates) 45:00 [1]
pm: Last Pilates session before Xmas. Mostly stuff on the reformer.
Spinning 25:00 [1]
pm: Another world record
Sunday Dec 16, 2007 #
Running (Terrain running) 1:15:28 [3] 11.2 km (6:44 / km)
am: Nice solid terrain run at South Ledge. Cool and overcast with a bit light rain - perfect. Ran with a bit of urgency today - first time for ages. Hadn't planned on it but the legs just seemed eager to go a little bit harder than usual. Wonder how long it will last.
It's a pity the map doesn't take in a bit more of the terrain downstream along the Helena River. Might have to go exploring there one time.
It's a pity the map doesn't take in a bit more of the terrain downstream along the Helena River. Might have to go exploring there one time.
Saturday Dec 15, 2007 #
Running 41:27 [3] 8.6 km (4:49 / km)
am: Simple loop through Shenton Pk and around Kings Pk. Bit tight in L glute med. afterwards.
Gym 1:00:00 [2]
weight:74.5kg
am: Usual gym. Earlier than normal and found the gym taken over by a women's class.
Friday Dec 14, 2007 #
Spinning 24:00 [1]
pm: Something to get the system ticking over
Thursday Dec 13, 2007 #
Running 51:43 [3] 11.0 km (4:42 / km)
am: Steady run through Shenton Pk and then around Kings Pk.
Twice I got overtaken by a jogger. First, some big overweight dude passed me going up Poole Ave. He slowed down after he got to the top of the hill and I thought briefly about surging up to his shoulder and having a chat just to annoy him. Restrained myself though. Shortly after, another guy came barrelling past at about 4min/k. No thought of surging to catch this one.
Reminded me of a wannabe athlete I encountered several times in Kings Pk shortly after I moved to Perth. This guy was anally competitive and had the habit of putting in a really big surge (like 3:20/km) just to get past you. One evening, I was on a recovery run when he came up behind me. He wasn't going much faster than I was, but just before he overtook me he took off like rocket. Clearly, he was having a lend of himself, so I did my best to irritate him by catching up and talking to him. He didn't say a word to me. We were hammering it up a decent hill though, and he may have been struggling for breath. Stayed with him for several hundred metres at an insane pace. Noticed that he slowed right down immediately after we parted company. Spoilt my recovery run but it was worth it. He didn't try to blast past me after that :-)
I was much faster in those days. Wouldn't be game try it now.
Twice I got overtaken by a jogger. First, some big overweight dude passed me going up Poole Ave. He slowed down after he got to the top of the hill and I thought briefly about surging up to his shoulder and having a chat just to annoy him. Restrained myself though. Shortly after, another guy came barrelling past at about 4min/k. No thought of surging to catch this one.
Reminded me of a wannabe athlete I encountered several times in Kings Pk shortly after I moved to Perth. This guy was anally competitive and had the habit of putting in a really big surge (like 3:20/km) just to get past you. One evening, I was on a recovery run when he came up behind me. He wasn't going much faster than I was, but just before he overtook me he took off like rocket. Clearly, he was having a lend of himself, so I did my best to irritate him by catching up and talking to him. He didn't say a word to me. We were hammering it up a decent hill though, and he may have been struggling for breath. Stayed with him for several hundred metres at an insane pace. Noticed that he slowed right down immediately after we parted company. Spoilt my recovery run but it was worth it. He didn't try to blast past me after that :-)
I was much faster in those days. Wouldn't be game try it now.
Gym 45:00 [2]
weight:74.8kg
pm: Usual stuff. A bit shorter because I ran out of time (again). No clamshells, no bike and no step-downs. Never seems to be enough time - always something at work, or bus is late etc.
Wednesday Dec 12, 2007 #
Running 48:45 [3] 10.2 km (4:47 / km)
am: Through Shenton Pk and around Kings Pk. Was a major effort to get out there this morning after a restless night's sleep. Good to get it out of the way.
Note
Massage at lunchtime. No seriously sore spots :-)
Spinning 24:00 [1]
pm: A new record for human endurance
Core stability 42:00 [1]
pm: Usual core and postural. This time I did all the exercises
Tuesday Dec 11, 2007 #
Running 42:10 [3] 8.6 km (4:54 / km)
am: Circuit of Kings Pk. Thought about doing something a bit longer but not for very long.
Gym 43:00 [2]
weight:74.6kg
pm: Usual gym. Ran out of time tonight but managed to finish most of it. I knew it was time when they starting turning off the lights
Monday Dec 10, 2007 #
Running 32:47 [3] 6.6 km (4:58 / km)
am: Easy loop around KingsPk. Felt pretty good considering the long run yesterday. A long one at a relaxed pace seems to be much easier on the legs than a shorter one 15sec/km faster.
Core stability 38:00 [1]
pm: The usual. Must have forgotten to do one exercise without noticing because the session was too short.
Sunday Dec 9, 2007 #
Running 1:51:52 [3] 22.0 km (5:05 / km)
am: Long run out to Bold Pk and return, via Kings Pk, Rosalie Pk, Shenton Pk, Shenton bushland, and McGillivray. Survival mode for the last 15 min but everything seemed OK afterwards. Little bit of terrain-foot syndrome in the left ankle towards the end.
Saw a wabbit in Bold Pk. No sign of Paul Omodei.
Saw a wabbit in Bold Pk. No sign of Paul Omodei.
Saturday Dec 8, 2007 #
Running 44:58 [3] 9.5 km (4:44 / km)
am: Standard 10k in Kings Pk
Gym 1:02:00 [2]
weight:74.3kg
am: Usual gym. Pretty much the same as Thurs.
Friday Dec 7, 2007 #
Spinning 23:00 [1]
am: Another mega effort. I don't know how anyone can do morre than half an hour of this.
C • How? 2
Core stability 43:00 [1]
pm: Usual core and postural. On a Fri evening too!
Thursday Dec 6, 2007 #
Running 52:12 [3] 11.0 km (4:45 / km)
am: Steady run. Through Shenton and around Kings Pk. Surprisingly cool for a December morning. Nice.
Gym 52:00 [2]
weight:74.3kg
pm: Usual gym (minus the bike)
VMO activation exercises
gym ball work
pec dec: 1 x 15@30kg, 2 x 15@35kg
lat pulldown: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@35kg, 2 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 10@55kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 1 x 15@20kg back, 1 x 10@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
clamshells: 3 x 20@3kg each side
single-leg squats with 5kg dumbells: 3 x 10 each side
step downs with 4kg dumbells: 2 x 10 each side
VMO activation exercises
gym ball work
pec dec: 1 x 15@30kg, 2 x 15@35kg
lat pulldown: 1 x 15@35kg, 2 x 15@40kg
seated row: 1 x 15@35kg, 2 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 10@55kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 1 x 15@20kg back, 1 x 10@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
clamshells: 3 x 20@3kg each side
single-leg squats with 5kg dumbells: 3 x 10 each side
step downs with 4kg dumbells: 2 x 10 each side
Wednesday Dec 5, 2007 #
Running 31:32 [3] 6.5 km (4:51 / km)
am: Loop through Kings Pk. A short one after feeling pretty ordinary yesterday. Felt surprisingly good.
Core stability 41:00 [1]
pm: The usual
Tuesday Dec 4, 2007 #
Running 49:24 [3] 10.2 km (4:51 / km)
am: Loop through Shenton Pk and around Kings Pk. Ran like a weekend jogger.
Gym 45:00 [2]
weight:74.5kg
pm: Usual gym
Monday Dec 3, 2007 #
Running 31:06 [3] 6.5 km (4:47 / km)
am: Recovery run in Kings Pk.
Core stability (Pilates) 45:00 [1]
pm: Squats and adductor work. Got a new exercise... balancing on a gym ball (kneeling, may eventually graduate to standing)
Sunday Dec 2, 2007 #
Running (Terrain running) 1:17:00 [3] 11.0 km (7:00 / km)
am: At South Ledge. Nice cool morning for a terrain run. Nice and dry too :-) Last few times I've run here it's been raining and/or very soft and damp underfoot (like a swamp, basically) so it's a nice change to run on terra firma. Not so good that I forgot to bring any socks. It wouldn't have mattered if I still had my trusty old XC spikes (I've run sockless in them before without a problem), but the new, crappy grasssport type shoes I've got gave me a couple of nasty blisters. I've gotta get some new shoes soon!
Core stability 41:00 [1]
pm: Core stability shit
Saturday Dec 1, 2007 #
Running 45:20 [3] 9.5 km (4:46 / km)
am: Standard '10k' in Kings Pk. No problems to report. I'm thinking about a terrain run in South Ledge tomorrow. Will have to play it by ear though, and be prepared to cut it short if the glutes start to complain too much.
Gym 54:00 [2]
weight:74.1kg
am: Usual gym minus the bike.