Training Archive: heyUIn the 7 days ending 2007-12-09:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| M | T | W | H | F | S | S | |||||||||||||
Sunday Dec 9 | ||
| Running 1:51:52 [3]22 km (5:05 / km) | |
| am: Long run out to Bold Pk and return, via Kings Pk, Rosalie Pk, Shenton Pk, Shenton bushland, and McGillivray. Survival mode for the last 15 min but everything seemed OK afterwards. Little bit of terrain-foot syndrome in the left ankle towards the end.
Saw a wabbit in Bold Pk. No sign of Paul Omodei. | ||
Saturday Dec 8 | ||
| Running 44:58 [3]9.5 km (4:44 / km) | |
| am: Standard 10k in Kings Pk | ||
| Gym 1:02:00 [2] | |
| weight:74.3kg | ||
| am: Usual gym. Pretty much the same as Thurs. | ||
Friday Dec 7 | ||
| Spinning 23:00 [1] | |
| am: Another mega effort. I don't know how anyone can do morre than half an hour of this. | ||
| C • How? 2 | ||
| Core stability 43:00 [1] | |
| pm: Usual core and postural. On a Fri evening too! | ||
Thursday Dec 6 | ||
| Running 52:12 [3]11 km (4:45 / km) | |
| am: Steady run. Through Shenton and around Kings Pk. Surprisingly cool for a December morning. Nice. | ||
| Gym 52:00 [2] | |
| weight:74.3kg | ||
| pm: Usual gym (minus the bike)
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: 1 x 15@20kg back, 1 x 10@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@30kg each side clamshells: 3 x 20@3kg each side single-leg squats with 5kg dumbells: 3 x 10 each side step downs with 4kg dumbells: 2 x 10 each side | ||
Wednesday Dec 5 | ||
| Running 31:32 [3]6.5 km (4:51 / km) | |
| am: Loop through Kings Pk. A short one after feeling pretty ordinary yesterday. Felt surprisingly good. | ||
| Core stability 41:00 [1] | |
| pm: The usual | ||
Tuesday Dec 4 | ||
| Running 49:24 [3]10.2 km (4:51 / km) | |
| am: Loop through Shenton Pk and around Kings Pk. Ran like a weekend jogger. | ||
| Gym 45:00 [2] | |
| weight:74.5kg | ||
| pm: Usual gym | ||
Monday Dec 3 | ||
| Running 31:06 [3]6.5 km (4:47 / km) | |
| am: Recovery run in Kings Pk. | ||
| Core stability (Pilates) 45:00 [1] | |
| pm: Squats and adductor work. Got a new exercise... balancing on a gym ball (kneeling, may eventually graduate to standing) | ||