Training Archive: heyUIn the 7 days ending 2007-07-29:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jul 29 | ||
| Running warm up/down 32:38 [3] 6.8 km (4:48 / km) | |
| am: Warm up for some pretend intervals | ||
| Running intervals 21:10 [4] 5 km (4:14 / km) | |
| am: Intervals on Hale. 3x1k plus a bonus 500 at the end!
3:47 3:47 3:47 1:54 Recoveries about 2:35 except after the 3rd one, which was ~2:45. Thought briefly about doing 4x1k, but I was struggling after 3 so I did a 500 (wanted to maintain the pace and I think I would have died if I tried to run the full km) | ||
| Running warm up/down 8:33 [2] 1.7 km (5:02 / km) | |
| am: Slow run home after the ints | ||
Saturday Jul 28 | ||
| Running 58:14 [3] 12.7 km (4:35 / km) | |
| am: Standard 13k in Kings Pk. Felt pretty good in the first half but things started to go pear-shaped in the last few km. Nice cool, cloudy morning. Ideal for running!
Surprisingly stuffed afterwards :-( | ||
| Gym 1:03:00 [2] | |
| weight:72kg | ||
| am: Usual gym session. This one was a real struggle. Still tired after the run. Left out some of the work on the pec dec because the left shoulder is still a bit sore. Was seriously tempted to give some of the other exercises a miss, but each time I was tempted I thought "Nah, I'll just do a bit more and THEN I'll call it quits". The thought of lunch afterwards was a source of inspiration.
The weight is surprisingly low (a bit dehydrated ??). | ||
Friday Jul 27 | ||
| Running 48:16 [3] 10.2 km (4:44 / km) | |
| am: Steady run. Shenton pk and Kings Pk.
Ran along the track that's been closed off all week (the one that Craig detoured around). Basically got the shits because they've been doing stuff-all in there for the whole week (apart from chopping down one tree) and there'd been no vehicle access since the last rain fell on Wed. Anyway, was probably early enough to get through before they even thought about starting work :-) | ||
| Core stability 41:00 [1] | |
| pm: Full set of core stability and postural exercises | ||
Thursday Jul 26 | ||
| Running 30:51 [3] 6.5 km (4:45 / km) | |
| am: Recovery run in Kings Pk. Just to get everything turning over. | ||
| Gym 1:02:00 [2] | |
| weight:73.5kg | ||
| pm: Usual gym session. Leg extension is getting easier and i'm doing all my squats on the wedge now. Quads seem to be a bit stronger. Just how much stronger I'll find out in about 4 weeks when I get my next assessment
VMO activation exercises double-leg squats: 2 sets 10 single-leg squats: 1 set 10 each side gym ball work pec dec: 3 sets 15@30kg lat pulldown: 3 sets 15@35kg seated row: 3 sets 15@35kg bench press: 3 sets 15@30kg leg press: 3 sets 15@45kg lat pulldown/pushdown: 3 sets 15@20kg clamshells: 3 sets 20@2kg each side balancing glutes: 2 sets 15@15kg back, 2 sets 15@10kg to side leg extension (both legs up, single leg down): 1 set 15@25kg each side biceps: 2 sets 10@6kg each side bike 8 min Still a bit sore in the left shoulder :-( | ||
Wednesday Jul 25 | ||
| Running 1:56:40 [3] 24.2 km (4:49 / km) | |
| am: Long run. First a 'standard 14k' in Kings Pk, followed by an 11k circuit through Shenton Pk and then around Kings Pk again. Felt OK for the first hour and then gradually started to tire. Actually still had a bit of spring in the step at the 1:40 mark, and the extreme fatigue didn't hit until about 5min from the end (as opposed to 20-30min frm the end a couple of months ago). Soon I might be able to run for 2hrs without having struggle near the end :-)
Interestingly, it wasn't so hard to start the second loop even though I got to within 200m of home at the end of loop 1. Didn't notice the left quads. Must be pushing them just about right if the soreness fades away after 3 days. | ||
| Core stability 43:00 [1] | |
| pm: Usual shit | ||
Tuesday Jul 24 | ||
| Running 48:41 [3] 10.2 km (4:46 / km) | |
| am: Just a steady run through Shenton and around Kings Pk. Right hip complained a bit afterwards. Probably some tightness in the glutes after Sunday's run? Stability on the right side is still not as good as the left (although it is better). Left quads sore but not too bad. | ||
| Note | |
| Massage at lunchtime | ||
| Gym 1:06:00 [2] | |
| pm: Usual gym. Took longer because I had more time! | ||
Monday Jul 23 | ||
| Running 39:00 [3] 7.5 km (5:12 / km) | |
| am: Supposed recovery run through Shenton and Kings Pk. Time and distance approx. stuffed up with the watch (again! - forgot/failed to restart it after a stop to do my shoelaces).
Bit sore in the quads on left side. | ||
| Core stability 25:00 [1] | |
| pm: First part of my core stability and postural exercises. Didn't finish them tonight - it was getting late and sleep seemed like a more attractive option. | ||