Training Log Archive: heyU

am: Long run at Ngangaguringuring. Mix of terrain and bush tracks (2:1). Cool and mostly cloudy with a hint of drizzle - good conditions for a long one. A fire last summer has opened up parts of the area, but didn't seem to go through a lot of the areas I normally use.
Starting from Goods Rd, half way across the map, I ran out to the eastern edge of the map, then followed a track along the main creek back to the western edge as a warm-up before getting stuck into the terrain. Headed north through the bush almost to the edge of the map, and then turned east and ran through all the rocky parts of the area almost to the eastern edge. Tired but still running OK at this stage. Finished off with a loop back through the centre of the map and then south to the car. Died in the last km!
Noticed quite a large number of weekend 4-wheel drivers out there today (looking like refugees from ZZ Top) as well as the obligatory hordes of trail bike riders. The area seems to be a magnet for them.

am: A short run in Kings Pk. Need to be realtively fresh for a big one tomorrow.

am: Long, drawn out gym session

VMO activation exercises
single-leg squats with 3kg dumbells: 2 x 10 each side
step ups 1 x 10 each leg
step downs 1 x 10 each leg
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@50kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
clamshells: 2 x 20@2kg, 1 x 20@3kg each side
single-leg squats with 3kg dumbells: 1 x 10 each side
step ups 1 x 10 each leg
step downs 1 x 10 each leg
bike 8 min (tempo effort)

pm: Usual core and postural

am: Warm up for some intervals. Almost bailed out - it took about 3k to get going.

am: Aborted interval session on Hale. I was running late this morning and was really pushing to fit in an interval session. An enforced pit stop part way through the first interval put an end to any chance of completing the session.
1x500 and 1x1k
1:51 3:46

am: Run home and then mad rush to make the last bus that would get me to work at a sensible time.

am: Standard 13k in Kings Pk.
After the test yesterday I was really conscious of whether I was activating the VMO. I can't detect any difference in stride between left and right legs, but it's probably the sort of thing that would only be noticeable to the trained eye (or in video analysis).

pm: Gym. Slightly different session to usual

warm-up on bike 5 min
dynamic VMO activation exercises
bench press: 3 x 15@30kg
leg press: 3 x 10@50kg
lat pulldown/pushdown: 3 x 15@20kg
balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 10@30kg each side
single-leg squats: 3 x 10 each side (last set with 3kg dumbells)
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
gym ball work
clamshells: 3 x 20@2kg each side

am: Steady run through Shenton Pk and around Kings Pk. Calves were a bit better and it all seemed just a little bit easier today :-) Should be more days like this.

Finally got around to getting another assessment of my quads and hammies. Result was a bit unexpected. I've gained strength in both quads but the difference between left and right is now greater! In June the right was 8.5% stronger than left, now in 2 tests the right was 14.3% and 12.5% stronger than the left. Hammies are also stronger (!?) - equal in strength to the quads - despite the fact that I've been working exclusively on the quads. hmmm ... interesting

Have now got an entire program just for the quads. :-)
I'll see how much of it I can fit in.

C • Mussels 3

pm: Not really motivated but managed to convince myself to do just about all of my core and postural exercises

am: Standard '12' in Kings Pk. Dragging the chain this morning. Calves still tight.

pm: Usual gym. Didn't finish because I kept on getting held up by all and sundry who wanted to have a chat. I sort of gave up towards the end because it's a bit hard to cycle at any decent effort whilst in the midst of a social gathering. I think I'll have to get an ipod so that I can be unsociable like some of the gym denizens.

am: Shortish run in Kings Pk. Surprisingly tight in the calves so I restrained myself from doing something mega.

pm: The usual