Training Log Archive: heyU

am: Long run. Two laps of Kings Pk. First a circuitous 14k that goes all over the place, followed by an 11k loop through Shenton Pk and anticlockwise around the park again. Stuffed at the end as usual.

First 40min seemed to take an eternity. Thought a few times about calling it quits after one lap, but managed to convince myself to keep going. Still waiting for the day when I can finish one of these feeling like I could do a few more ks.

C • At least you can finish them 2

am: Easy run in Kings Pk. With map to practice map reading on run.

am: Upper body, core and quads. All the usual stuff, incl. some pissy bench presses. Started to up the weights on the pec dec, seated row, and lat pulldown.

VMO activation exercises
single-leg squats: 3 x 10 each side (on the wedge)
gym ball work
pec dec: 2 x 15@30kg, 1 x 15@35kg
lat pulldown: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@35kg, 1 x 15@40kg
bench press: 3 x 15@30kg
leg press: 3 x 15@45kg
lat pulldown/pushdown: 3 x 15@20kg
biceps: 2 x 12@6kg each side
balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side
leg extension (both legs up, single leg down): 1 x 10@35kg each side
clamshells: 3 x 20@2kg each side
bike 7 min

There's a fat guy who's often in the gym with me. Looks like he could hardly run 100m but he's bench pressing 90kg. Struggles to leg press a feather though :-)

am: Shenton-Kings Pk circuit.
Right hip aching this morning. Was fine during the run but started aching again afterwards. Probably fallout from the John Forrest run. I've noticed that a tough run in terrain on a Sun is invariably followed by right hip niggles on the Wed-Fri. Had the same problem after I ran 80min on South Ledge a few weeks ago. Probably still adapting to the extra demands of running in terrain

am: Standard '10k' in Kings Pk. Pretty much a standard time too. Used to be able run this under 40 not too long ago :-(
Still a bit sore in various places. Not sure how much of it is due to the run at John Forrest.

Massage at lunchtime. Tight in the glutes and right ITB

pm: The usual. Upper body, core and quads

am: Loop around Kings Pk to warm up for some intervals on Hale

am: 4x1k on Hale with 500 recoveries
3:46 3:44 3:44 3:48
Recoveries ~2:35-2:45
Well ... this session ended up being harder than I would have liked. Felt pretty good on the first one and after that it was all downhill. Chest was burning a bit, so I may still be feeling the effects of the cold I had last week. Quads and glutes were a bit sore. Not enough to affect my running though. I think there's a big stretching session coming up.

am: Slow crawl home after ints

am: usual core and postural

am: Steady run. Usual loop through Shenton Pk and around Kings Pk. Was supposed to be 40min+ but somehow ended up being faster than that. Quads seem a little bit sore after their workout last night

pm: Usual gym. Had to hustle tonight to finish it all in the available time. In the end forgot to do 3rd set of squats

am: Recovery run in Kings Pk. Mild case of 'terrain foot' syndrome in both feet but otherwise no real problems.

pm: Pilates. Focus on VMO (again), glute med and max. As usual the legs were a bit rubbery at the end. Seems to be paying dividends though.