Running warm up/down 16:46 [3] 3.5 km (4:47 / km)
am: The soreness in the legs has been fading away so I thought I should do some higher intensity training as soon as possible before the last vestige of race fitness dissappears.
Running 24:50 [4] 6.2 km (4:00 / km)
am: 6k CC time trial in Kings Pk. Went surprisingly well given the break in training. It didn't feel that hard, although the legs weren't completely comfortable with the increased pace and started to shut down of their own accord in the the last km. I tried to push it on the last hill but didn't get much response from the legs. Last split wasn't too bad though, and the overall time would be close to average.
3.3k 12:40
4.3k 17:09
5.2k 20:37
Running warm up/down 12:14 [3] 2.3 km (5:19 / km)
The slog home
Gym 52:00 [2]
weight:75.7kg
pm: Gym session at SportsMed Subi. Almost back to normal. I've had to drop the weights a little on some of them though.
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
gym ball work
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 x 15@45kg
bench press: 2 x 15@30kg, 1 x 10@40kg
leg press: 3 x 10@110kg
lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg
balancing glutes: 2 x 15@25kg back, 1 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@30kg, 1 x 10@35kg
biceps: 1 x 10@8kg, 1 x 10@9kg
clamshells: 3 x 20@4kg each side