Training Log Archive: heyUIn the 7 days ending Nov 11, 2007:
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Sunday Nov 11, 2007 #
Running 49:15 [3] 10.2 km (4:50 / km)
am: Run in Kings Pk. I was going to run at South Ledge, but thought the better of it after yesterday's hip problem. Terrain running is not the best thing I could do for it just now.
The hip was OK initially. Ached a bit in the first 15 min, but eventually warmed up and the pain faded away. Only problem was I got another twang at the 30min mark when I changed stride to avoid a rough spot on the track (just an innocuous last moment change in foot plant to avoid stepping in a small animal hole). Hurt for about 10 min afterwards :-( Looks like a rest day or two coming up.
The hip was OK initially. Ached a bit in the first 15 min, but eventually warmed up and the pain faded away. Only problem was I got another twang at the 30min mark when I changed stride to avoid a rough spot on the track (just an innocuous last moment change in foot plant to avoid stepping in a small animal hole). Hurt for about 10 min afterwards :-( Looks like a rest day or two coming up.
Saturday Nov 10, 2007 #
Running 31:01 [3] 6.5 km (4:46 / km)
am: A fairly easy jog in Kings Pk. A bit stiff and sore to start with. Got a nasty twang in the right hip close to the end. It was aching afterwards. Hopefully nothing serious.
Gym 1:05:00 [2]
weight:75.6kg
am: Full blown gym session. Right hip was OK.
Friday Nov 9, 2007 #
Running warm up/down 31:08 [3] 6.3 km (4:57 / km)
am: Loop around Kings Pk to Hale oval for some pretend intervals
Running intervals 17:18 [4] 4.0 km (4:20 / km)
am: 3x1k on Hale with 500m recoveries
3:52 3:51 3:52
Recoveries ~2:45
Never really got going. I blame it on daylight saving :-)
3:52 3:51 3:52
Recoveries ~2:45
Never really got going. I blame it on daylight saving :-)
Running warm up/down 9:16 [2] 1.7 km (5:27 / km)
am: Crawl home
Core stability 41:00 [1]
pm: Full round of core stability and postural stuff. On a Fri evening too!
Thursday Nov 8, 2007 #
Running 52:18 [3] 11.0 km (4:45 / km)
am: Shenton Pk and Kings Pk. Same old.
I was planning to explore some parts of Kings Pk that I don't usually run, but ended up just doing one of my regular runs. I didn't feel great and its too easy to switch off and run on autopilot :-)
I was planning to explore some parts of Kings Pk that I don't usually run, but ended up just doing one of my regular runs. I didn't feel great and its too easy to switch off and run on autopilot :-)
Gym 46:00 [2]
weight:76.1kg
pm: Cut-down gym session. No bike and not as many squats and step-ups etc.
Wednesday Nov 7, 2007 #
Running 40:03 [3] 8.5 km (4:43 / km)
am: Dragged my feet around Shenton Pk and Kings Pk. Did enough to get to 40min.
Core stability 43:00 [1]
pm: Usual core and postural
Tuesday Nov 6, 2007 #
Running 47:50 [3] 10.2 km (4:41 / km)
am: Usual 10k loop through Shenton Pk and Kings Pk. Humid this morning - a preview of the summer to come!
Gym 54:00 [2]
pm: Full gym session, apart from all the squats and other stuff I did yesterday
VMO activation exercises
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@55kg
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
biceps 2x12@6kg each side
clamshells: 3 x 20@3kg each side
bike 8 min (tempo effort)
VMO activation exercises
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@55kg
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
biceps 2x12@6kg each side
clamshells: 3 x 20@3kg each side
bike 8 min (tempo effort)
Note
First anniversary of my resumption of training after the big meltdown. A year ago the first "training" run was 25min of slow, careful jogging around a local park! It would have been slower than 6min/km (probably close to 7min/km). Anything other than a flat, smooth manicured lawn was too much of a challenge.
Monday Nov 5, 2007 #
Running 32:22 [3] 6.6 km (4:54 / km)
am: Easy loop through Kings Pk
Core stability (Pilates) 50:00 [1]
pm: Various exercises requiring good control of abs, glutes and hamstrings. Topped off with some VMO work.
Gym 30:00 [1]
weight:76.2kg
pm: Thought I would do all of my quad exercises in a separate session to the normal Tues gym
VMO activation
single-leg squats: 3x10 with 5kg dumbells
step-ups: 2x10 with 4kg dumbells
step-downs: 1x10 with 4kg dumbells
Romanian deadlifts: 1x5 with 4kg dumbells
lunges 1x10
Started to tire towards the end! (especially after the VMO work in Pilates). Have increased the height of the step for the step-ups and step-downs.
VMO activation
single-leg squats: 3x10 with 5kg dumbells
step-ups: 2x10 with 4kg dumbells
step-downs: 1x10 with 4kg dumbells
Romanian deadlifts: 1x5 with 4kg dumbells
lunges 1x10
Started to tire towards the end! (especially after the VMO work in Pilates). Have increased the height of the step for the step-ups and step-downs.