Sunday Jun 8 |
 | Running 30:56 [3]6 km (5:09 / km) | |
| |
| am: Lazy sort of run. Gave up on the idea of doing a long one because the quads were too sore, esp the left. Adductors are also sore (they've been a problem ever since Easter). Looks like I'm starting to use the medial quads and adductors a lot more. I've been working towards this for a while now (for about a year) and it actually looks like I'm getting some results. Just have to be careful not to overdo it in the next few months.
|
| Core stability 40:00 [1] | |
| |
| pm: Core and postural. Thought I should do something else after piking on the long run this morning. |
Saturday Jun 7 |
| Running 40:17 [3]8.5 km (4:44 / km) | |
| |
| am: Recovery run in Kings Pk. Quads a bit sore, esp the left VMO. Was going to do a long run tomorrow but I might have to reconsider. |
| Gym 59:00 [2] | |
| weight:76.1kg |
| am: Usual gym at SportsMed Subi |
Friday Jun 6 |
| Running warm up/down 16:24 [3]3.5 km (4:41 / km) | |
| |
| am: Warm up for a time trial. Felt a little bit sharper than I have for the last 2 time trials |
| Running 24:42 [4]6.2 km (3:59 / km) | |
| |
| am: Time trial on my Kings Pk 6k XC circuit. Ran just a touch more aggressively than I have done lately (and died a bit more than usual in the last 700 or 800m). Time was assisted by making a detour between the 4.3 and 5.2 marks that shaves about 10sec off. Might have to make this a permanent change because the old track I follow is almost overgrown and is now actually a lot slower than it used to be.
3.3k 12:37
4.3k 17:03
5.2k 20:31
|
| Running warm up/down 11:20 [3]2.3 km (4:56 / km) | |
| |
| run home afterwards. Slightly stuffed |
| Spinning 30:00 [2] | |
| |
| at SportsMed Subi |
Thursday Jun 5 |
| Running 51:31 [3]11.1 km (4:38 / km) | |
| |
| am: Old 12k run (in Kings Pk). Haven't done this one much lately and certainly haven't gotten any faster. |
| Gym 52:00 [2] | |
| weight:75.5kg |
| pm: Usual gym. Increased the leg press to 3x10@120kg |
Wednesday Jun 4 |
| Running 49:53 [3]11 km (4:32 / km) | |
| |
| am: Loop through Shenton Pk and around Kings Pk. Felt reasonably good. Noice morning too. Pity I have to go to work. |
| Note | |
| |
| Did a little bit of spinning - not enough to log. Intended to do more but one of the bikes is u/s and by the time I could get on a bike there wasn't enough time. |
Tuesday Jun 3 |
| Running 39:54 [3]8.5 km (4:42 / km) | |
| |
| am: Recovery run again. In Kings Pk again. |
| Gym 53:00 [2] | |
| weight:76kg |
| pm: Usual gym. SportsMed Subi |
Monday Jun 2 |
| Running 32:38 [3]6.7 km (4:52 / km) | |
| |
| am: Recovery run. Kings Pk. A little bit sore and tired in various places, esp the left adductors. |
| Core stability 38:00 [1] | |
| |
| pm: Core and postural |