Training Archive: heyUIn the 7 days ending 2008-01-20:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jan 20 | ||
| Running (Terrain running) 1:10:28 [4]11.2 km (6:18 / km) | |
| am: Nice, solid terrain run at South Ledge. No sprained ankle this time. I taped them just in case, but had nary a tweak. Was hard work right from the start. Although, strangely enough, the forest didn't seem very trippy today. At first I thought I just happened to be selecting the best path everywhere, until i looked at the time close to the turn around point and saw that it was way faster than any previous terrain run on this route. Must have been pushing it faster (and hopefully flowing more smoothly through the terrain) than normal. Kept it up to the end too! Nice.
Top morning for a forest run in summer. Relatively cool and cloudy for the 3rd day in a row. | ||
Saturday Jan 19 | ||
| Running 40:00 [3]8.5 km (4:42 / km) | |
| am: Through Shenton and the usual loop around Kings Pk. Cloudy again this morning - unusual for a Perth summer's morning but nice for a run. Right butt hurt a bit in the first few hundred metres. Probably didn't take too well to the faster tempo yesterday. | ||
| Gym 1:02:00 [2] | |
| weight:74.4kg | ||
| am: Pretty much a complete gym session. Took this one a little slower than normal. It was good to have the occasional breather instead of trying to race through everything:
gym ball work VMO activation single-leg squats with 5kg dumbells: 3 x 10 each side pec dec: 3 x 15@35kg lat pulldown: 3 x 15@40kg seated row: 3 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@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 12@30kg each side biceps: 2 x 10@7kg each side clamshells: 3 x 20@3kg each side step downs with 5kg dumbells: 2 x 10 each side Very gradually increasing the weights. No rush. I usually wait until I feel comfortable at a certain weight before increasing the load, and even then I'll increase it just for 1 or 2 exercises each time. Next step might be 3 sets for balancing glutes. | ||
| Core stability 26:00 [1] | |
| pm: Part 1 of the old core postural. May do the remainder tomorrow (if I can be bothered!) | ||
Friday Jan 18 | ||
| Running 49:38 [3]10.8 km (4:36 / km) | |
| am: Run in Kings Pk with a wannabe tempo section. 3.3k in 12:57. Pretty mickey mouse but it's a start. Planned to run a twisting and turning 6k circuit on sandy tracks that I used to do regularly. Gave it away when I started running up and down on the same spot. Next time I want to make it past 4k. It'll be a challenge because it's uphill all the way from 3.4k to about 4k. We'll see :-) | ||
| C • too fast? 2 | ||
| Spinning 28:00 [1] | |
| pm: Pushing the limits of endurance. | ||
Thursday Jan 17 | ||
| Running 31:48 [3]6.6 km (4:49 / km) | |
| am: In Kings Pk. Did the minimum after a warm, uncomfortable night. Thought about having a rest day but eventually convinced myself to get out there. | ||
| C • Heckled 2 | ||
| Gym 47:00 [2] | |
| weight:75.2kg | ||
| pm: Slightly shortened gym session. The usual story - ran out of time | ||
Wednesday Jan 16 | ||
| Running 51:42 [3]11 km (4:42 / km) | |
| am: Was going to be a steady run through Shenton and around Kings Pk but ended up being a bit harder than planned. Got overtaken by a wannabe athlete going up Poole Ave (again - what is with Poole Ave that attracts them??) and I thought I'd try and go with him. Succeeded for about 200m. I think I detected a slight increase in speed when he realised I was hanging on. Of course he just kept powering on as I wilted. I think I'll definitely have to start doing more of this. Need to get some speed back!
Had another chance a few minutes later when I noticed a group of joggers reeling me in on a sandy uphill stretch. Had to work reasonably hard to stay in front. After that I decided to try and push the uphills a bit and cruise the downhills. Probably should do more sessions like this. | ||
| Core stability 42:00 [1] | |
| pm: The usual | ||
Tuesday Jan 15 | ||
| Running 41:21 [3]8.5 km (4:52 / km) | |
| am: Leisurely run through Shenton and around Kings Pk. Slow to get going this morning after a disrupted night's sleep (bloody neighbour's car alarm started going off at some ungodly hour). Bit tight in both calves. | ||
| Gym 51:00 [2] | |
| weight:75.9kg | ||
| pm: Usual gym. Didn't finish all the squats and step-downs. Have to make sure I fit them in next time. | ||
Monday Jan 14 | ||
| Running 33:49 [3]6.6 km (5:07 / km) | |
| am: Easy run to loosen up after yesterday's effort. At the start I was running like I'd just taken up where I left off yesterday - as though I was starting the 26th km :-) Got going eventually though. | ||
| Core stability 50:00 [1] | |
| pm: Pilates. Mostly abdominals. They'll probably be sore afterwards | ||