Training Archive: heyUIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday May 18 | ||
| Running 38:47 [3] 8 km (4:51 / km) | |
| am: Jog in Kings Pk. Was planning to do a long run but I really didn't feel like it today. In fact struggled to find the motivation to run at all. | ||
Saturday May 17 | ||
| Running 40:28 [3] 8.5 km (4:46 / km) | |
| am: Steady run in Kings Pk. Tried to take it a bit easier in the first few k. Ended up running at the normal speed. | ||
| Gym 1:01:00 [2] | |
| weight:76.3kg | ||
| am: Usual gym at SportsMed Subi
VMO activation exercises gym ball work single-leg squats with 7kg dumbells: 3 x 10 each side pec dec: 1 x 15@35kg, 2 x 15@40kg lat pulldown: 1 x 15@40kg, 2 x 15@45kg seated row: 1 x 15@40kg, 2 x 15@45kg bench press: 2 x 15@30kg, 1 x 15@40kg leg press: 1 x 10@110kg, 2 x 10@120kg lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg balancing glutes: 3 x 15@25kg back, 2 x 15@15kg 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 no step downs weight is ballooning again, looks like I'll have to do something about it (again) | ||
Friday May 16 | ||
| Running warm up/down 16:40 [3] 3.5 km (4:46 / km) | |
| am: Warm up up for another tilt at my 6k time trial course | ||
| Running 25:00 [4] 6.2 km (4:02 / km) | |
| am: Time trial. Felt a little bit lethargic again this morning. A touch slow in the first couple of k. Worked hard in the second half and got some reasonable splits, but the legs really weren't keen and I had to push them hard. I still had a chance to break 25 and tried to grind it out in the last few hundred metres but just missed (25:00.8)
3.3k 12:47 (10-15 sec slower than usual) 4.3k 17:13 missed the split at 5.2k (about 20:53) | ||
| Running warm up/down 11:44 [3] 2.3 km (5:06 / km) | |
| run home | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. On a Friday evening too! | ||
Thursday May 15 | ||
| Running 50:05 [3] 11 km (4:33 / km) | |
| am: Slightly longer loop through Shenton and Kings Pk. Struggled a little bit. Haven't had much zip for the last 1.5 weeks | ||
| Gym 1:00:00 [2] | |
| weight:75.5kg | ||
| pm: Usual gym. At SportsMed Subi | ||
Wednesday May 14 | ||
| Running 47:34 [3] 10.2 km (4:40 / km) | |
| am: A loop through Shenton and around Kings Pk. Yes, the rest day did cause things to tighten up. Took several ks to get the right butt to warm up | ||
| Note | |
| Massage at lunchtime. Horribly tight and sore in left VMO and left piriformis. Probably from Sunday and would explain why the left adductors fell in a heap. | ||
| Core stability 42:00 [1] | |
| pm: old core and postural stuff. Haven't done it for a week so it was about time. | ||
Tuesday May 13 | ||
| Spinning 30:00 [2] | |
| pm: No run this morning so I compensated with a little touch of mental torture. | ||
Monday May 12 | ||
| Running 32:47 [3] 6.7 km (4:54 / km) | |
| am: Recovery run in Kings Pk. Sore in the left adductors. Left hip flexors are a little sore as well. Generally falling apart. I think a rest day is in order. | ||
| C • rest 1 | ||
| Gym 57:00 [2] | |
| weight:75.6kg | ||
| pm: Usual gym. Did a full blown, all squatting, all step-downing session. | ||