Training Archive: heyUIn the 7 days ending 2007-09-16:
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Sunday Sep 16 | ||
| Running 2:00:53 [3]25.2 km (4:48 / km) | |
| 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 | ||
Saturday Sep 15 | ||
| Running 30:40 [3]6.5 km (4:43 / km) | |
| am: Easy run in Kings Pk. With map to practice map reading on run. | ||
| Gym 1:03:00 [2] | |
| 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 :-) | ||
Friday Sep 14 | ||
| Running 50:12 [3]11 km (4:34 / km) | |
| 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 | ||
Thursday Sep 13 | ||
| Running 43:54 [3]9.5 km (4:37 / km) | |
| 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. | ||
| Note | |
| Massage at lunchtime. Tight in the glutes and right ITB | ||
| Gym 1:00:00 [2] | |
| weight:74kg | ||
| pm: The usual. Upper body, core and quads | ||
Wednesday Sep 12 | ||
| Running warm up/down 30:05 [3]6.3 km (4:47 / km) | |
| am: Loop around Kings Pk to warm up for some intervals on Hale | ||
| Running intervals 23:02 [4]5.5 km (4:11 / km) | |
| 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. | ||
| Running warm up/down 8:49 [2]1.7 km (5:11 / km) | |
| am: Slow crawl home after ints | ||
| Core stability 42:00 [1] | |
| am: usual core and postural | ||
Tuesday Sep 11 | ||
| Running 39:43 [3]8.6 km (4:37 / km) | |
| 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 | ||
| Gym 55:00 [2] | |
| weight:73.4kg | ||
| 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 | ||
Monday Sep 10 | ||
| Running 30:04 [3]6.5 km (4:38 / km) | |
| am: Recovery run in Kings Pk. Mild case of 'terrain foot' syndrome in both feet but otherwise no real problems.
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| Core stability 50:00 [1] | |
| 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. | ||