Training Archive: heyUIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 13 | ||
| Running (Terrain running) 1:22:10 [4]12.5 km (6:34 / km) | |
| am: At South Ledge. Tried to push the pace a little on this one. Was going OK until I got to the section off the northwest corner of the existing map. Struggled on the climb up the big spur. It's very slippery with a thick layer of leaf litter and I was down to walking speed in a couple of places. Then had to work hard to get through the mangy scrub on the eastern end of the spur (lots of tripping and stumbling here). Kept going on the return leg despite a certain jelly-like consistency in the legs.
Eventually I'd like to be able to run strongly in the off-map section and race on the return section along the river. One day .... | ||
Saturday Apr 12 | ||
| Running 37:25 [3]7.8 km (4:48 / km) | |
| am: Wannabe run in Kings Pk. Very slow to get going this morning. Most of the general soreness has faded away, except for a couple of the old trouble spots where it's settled in for the long haul (right butt in particular). | ||
| Gym 56:00 [2] | |
| weight:74.6kg | ||
| md: Usual gym. SportsMed Subi. Place was virtually deserted today. Finally seem to be regaining the strength I lost over Easter.
single-leg squats with 7kg dumbells: 3 x 10 each side gym ball work pec dec: 2 x 15@35kg, 1 x 15@40kg lat pulldown: 2 x 15@40kg, 1 x 15@45kg seated row: 2 x 15@40kg, 1 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 2 x 10@110kg, 1 x 10@120kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@35kg each side biceps: 2 x 10@8kg each side clamshells: 1 x 20@3kg, 2 x 20@4kg each side step downs with 7kg dumbells: 3 x 10 each side | ||
Friday Apr 11 | ||
| Running 58:13 [3]12.7 km (4:35 / km) | |
| am: Ye Olde standard 13k in Kings Pk. Still a tad sore from last weekends race but seemed to be moving Ok for most of the run. | ||
| Spinning 30:00 [2] | |
| pm: New world record | ||
Thursday Apr 10 | ||
| Running 49:50 [3]11 km (4:32 / km) | |
| ahr:138 max:152 | ||
| am: Sluggish effort in Kings Pk. Time is not too bad but definitely still affected by soreness from the race on Sun. Left adductors are the worst | ||
| Gym 51:00 [2] | |
| weight:74.1kg | ||
| pm: Usual gym. At SportsMed Subi | ||
Wednesday Apr 9 | ||
| Running 42:34 [3]9.4 km (4:32 / km) | |
| ahr:134 max:145 | ||
| am: Another recovery run. Still sore, left worse than right in adductors and hammies | ||
| Core stability 44:00 [1] | |
| pm: Usual core and postural shit | ||
Tuesday Apr 8 | ||
| Running 36:42 [3]7.8 km (4:42 / km) | |
| am: Another recovery run. Kings Pk. A bit faster this time but still sore. | ||
| Gym 56:00 [2] | |
| weight:74.2kg | ||
| pm: Usual gym. Hard work tonight | ||
Monday Apr 7 | ||
| Running 32:53 [3]6.7 km (4:54 / km) | |
| am: Recovery run in Kings Pk. Sore everywhere after yesterday! | ||
| Core stability (Pilates) 45:00 [1] | |