Training Archive: heyUIn the 7 days ending 2007-04-08:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 8 | ||
| Running 44:15 [3]10.1 km (4:23 / km) | |
| am: Standard 10k in Kings Pk | ||
| Core stability 41:00 [2] | |
| pm: Usual core stability stuff | ||
Saturday Apr 7 | ||
| Running 30:28 [3]6.8 km (4:29 / km) | |
| am: Short run to loosen up after yesterday's effort. Bit tight in the left hammies. | ||
| Gym 55:00 [2] | |
| weight:73kg | ||
| am: Usual core stability and upper body strength. Took longer this morning because the gym was crowded. | ||
Friday Apr 6 | ||
| Running 1:53:09 [3]24.4 km (4:38 / km) | |
| am: Long run in Kings Pk. Two circuits of the park. Mix of sandy paths, grass and footpaths. In survival mode for the last 2k but happy that I seem to have a little bit in the tank at the 80-90min mark. Getting there slowly :-) | ||
Thursday Apr 5 | ||
| Running 30:19 [3]6.8 km (4:27 / km) | |
| am: Felt like cr*p today. Only a short one because I'm planning a long one tomorrow morning. | ||
| Gym 43:00 [2] | |
| weight:72.9kg | ||
| pm: Usual gym workout. Same as Tues. | ||
| Note | |
| Lunchtime massage at Subi.
Natasha commented on the gradual improvement I've been making over the last year. First the hamstrings, then calves, then lateral quads and now the glutes are all not as tight and don't have as many knots and sore spots. Seems I'm better balanced - not putting all the load on a few muscle groups but sharing it around. Just not showing up in better performance (yet). | ||
| Note | |
| Cr*ppy day. One of those days when things just don't go well. Then to top it all off, I lost my watch. 30 lap memory with countdown timer. Had it since Easter '89. The strap must have come loose from the watch body because one minute it was there and then it was gone :-( Unfortunately, in between I got off a train and was picked up outside the station. The watch could have fallen off in the train, on the platform, or anywhere between there and where I was picked up. Crap....
Found myself a $3.50 watch with stopwatch, date and alarm later that evening .... :-) | ||
Wednesday Apr 4 | ||
| Running 59:08 [3]13.3 km (4:27 / km) | |
| am: Standard 13k. Kings Pk. Felt strong in first 3-4k then faded away a bit. Glutes definitely getting stronger. Just have to keep the tightness/soreness under control ! | ||
| Core stability 38:00 [2] | |
| pm: Did most of my core stability exercises | ||
Tuesday Apr 3 | ||
| Running 52:00 [3]11 km (4:44 / km) | |
| am: Shenton Pk, then Kings Pk from bottom end to DNA tower, Frasers car park and home. Distance approx. probably a bit longer than 11k. | ||
| Gym 44:00 [2] | |
| weight:73.4kg | ||
| pm: Usual gym workout. Gradually increasing the weights.
transversus abs warm-up exercises pec dec 1x15@25kg, 2x15@30kg lat pulldown 1x15@30kg, 2x15@35kg seated row 1x15@30kg, 2x15@35kg bench press 2x15@20kg, 1x15@30kg leg press 3x15@40kg lat pulldown/pushdown 2x15@15kg, 1x15@20kg clamshells 3x20@2kg biceps 2x10@6kg each side glutes - balancing on 1 leg 1x15@12.5kg each side | ||
Monday Apr 2 | ||
| Running 31:54 [3]7 km (4:33 / km) | |
| am: Recovery run after yesterdays adventure. A bit sore in the quads but otherwise no fallout. | ||
| Core stability 43:00 [2] | |
| pm: Usual core stability and control stuff. Did some tennis ball massage and stretching afterwards. | ||