Training Archive: heyUIn the 7 days ending 2008-02-17:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Feb 17 | ||
| Running (Terrain running) 1:24:24 [3]12.5 km (6:45 / km) | |
| am: A more adventurous version of my usual terrain run at South Ledge. Along the slope roughly parallel to the river from Mundaring Weir to the northwest corner of the map. Did a cross-over loop with 2 solid climbs and then off the northern edge of the map to do some mountain climbing in terra icognita before coming back onto the map via the river crossing in the northwest and returning to the weir. Only ran an extra 1.3k (about 14min!) in terra incognita but it took a lot out of me. It was scrubby and heavy underfoot with lots of leaf litter and foot-catching shit in the undergrowth. I reckon it needs a good fire (obviously I'm not fit enough, yet). | ||
Saturday Feb 16 | ||
| Running 58:14 [3]12.5 km (4:40 / km) | |
| am: Law walk return version of Ye olde standard 13 in Kings Pk. Took it a bit easy in the early stages and increased the tempo a little in the last 3-4k. Cool and overcast morning. Good to see that the stinking hot weather that was forecast earlier in the week has failed to materialise. | ||
| Gym 1:04:00 [2] | |
| weight:74kg | ||
| md: Gym session at Fuller Fitness (again!). I was too late to make it to SportsMed Subi so had to make do with Fuller F. No time for any cycling. | ||
Friday Feb 15 | ||
| Running 37:27 [3]8 km (4:41 / km) | |
| am: Went through the motions and did a short loop through Kings Pk. A struggle this morning after a late-ish night getting my annual dose of culture at the Perth International Arts Festival. Sitting for 3 hours on uncomfortable seats was not good for my right butt. | ||
Thursday Feb 14 | ||
| Running warm up/down 17:00 [3]3.5 km (4:51 / km) | |
| am: Warm up for a tempo run | ||
| Running tempo 25:27 [4]6.2 km (4:06 / km) | |
| am: Time trial on Kings Pk 6k. Deviated around a fenced off area that's being dug up for some unknown reason (doesn't ever seem to be much rhyme or reason to the works in Kings Pk apart from the obvious, being that they have money that has to be spent before the end of the financial year). The time to the first split would have been a bit faster otherwise. It certainly felt like i was running faster :-) Had to hang on grimly at the end though. Almost identical splits to last time after losing time for the deviation, so at least I was able to keep up a reasonable pace after a faster start.
3.3k in 13:00 4.3k in 17:32 5.3k in 21:14 | ||
| Running warm up/down 11:14 [3]2.3 km (4:53 / km) | |
| am: Run home afterwards | ||
| Gym 40:00 [2] | |
| weight:72.9kg | ||
| pm: An abbreviated gym session. Did just about everything, except the gym ball stuff and the clamshells.
single-leg squats with 5kg dumbells: 2 x 10 each side step downs with 5kg dumbells: 1 x 10 each side pec dec: 2 x 15@35kg, 1 x 12@40kg lat pulldown: 2 x 15@40kg, 1 x 12@45kg seated row: 2 x 15@40kg, 1 x 12@45kg bench press: 2 x 15@30kg, 1 x 12@40kg leg press: 3 x 10@110kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 12@25kg balancing glutes: 3 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@8kg each side | ||
Wednesday Feb 13 | ||
| Running 51:15 [3]11 km (4:40 / km) | |
| am: Dragged myself around the usual Shenton - Kings Pk loop. Very slow to get going today. Not enough good sleep last night :-( | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Feb 12 | ||
| Running 40:20 [3]8.5 km (4:45 / km) | |
| am: Shenton Pk and around Kings Pk. Still a bit sore in the butt. | ||
| Gym 53:00 [2] | |
| weight:73.5kg | ||
| pm: Usual gym. Tried a lot of the exercises with heavier weights on the last set. Hard but do-able. | ||
Monday Feb 11 | ||
| Running 32:56 [3]6.7 km (4:55 / km) | |
| am: Struggle around Kings Pk. Tight in the right butt and in both quads | ||
| Core stability (Pilates) 50:00 [0] | |
| pm: Pilates. Focus on control and co-ordination. Can't really give it a non-zero intensity. | ||