Training Log Archive: heyUIn the 7 days ending Nov 9, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Nov 9, 2008 #
Running 1:42:57 [3] 20.7 km (4:58 / km)
am: Two laps of Kings Pk. A bit stiff to start with, then the right glutes started niggling in the middle stages, and then the left ankle started to play up in the last 20min. Felt like a wreck.
Left ankle was a little sore and tired after about 60min, got graduallly worse until around 90 min, when it really started to play up. Very ginger in the last 10 min. After the run was basically OK by the time I finished stretching. Odd.
Left ankle was a little sore and tired after about 60min, got graduallly worse until around 90 min, when it really started to play up. Very ginger in the last 10 min. After the run was basically OK by the time I finished stretching. Odd.
Saturday Nov 8, 2008 #
Running 31:23 [3] 6.5 km (4:50 / km)
am: Recovery run in Kings Pk. Quite stiff and sore and tired this morning (surprisingly so). Took quite a while to get going
Gym 54:00 [2]
weight:77.8kg
md: The usual at SportsMed Subi
Core stability 16:00 [1]
pm: Core and postural part 2.
Friday Nov 7, 2008 #
Running warm up/down 16:56 [3] 3.5 km (4:50 / km)
am: To Kings Pk for a time trial. Top morning for it. Crisp and clear and the sand was still a bit damp from the rain
Running 24:53 [4] 6.2 km (4:01 / km)
am: 6k CC time trial in Kings Pk. A little slow at the start but second half was pretty good. Every split in the second half was faster than last week and I didn't feel like being sick at the end :-)
3.3k 12:52
4.3k 17:18
5.2k 20:44
3.3k 12:52
4.3k 17:18
5.2k 20:44
Running warm up/down 12:11 [3] 2.3 km (5:18 / km)
am: Back home through the park. Recovered much better than last week. No problems with the left ankle.
Core stability 21:00 [1]
pm: Half the usual core stability exersises. 2nd half tomorrow :-)
Thursday Nov 6, 2008 #
Running 51:49 [3] 11.0 km (4:43 / km)
am: Through Shenton and around Kings Pk. Nice morning for it - a few light showers and not too cold.
Gym 54:00 [2]
weight:77.1kg
pm: Usual gym. SportsMed Subi. Usually it's pretty quiet but the gym was crowded tonight.
Wednesday Nov 5, 2008 #
Running 41:07 [3] 8.5 km (4:50 / km)
am: Easy run through Shenton and around Kings Pk. Actually felt quite good considering the hill session yesterday. Will probably do 6 hill reps next week.
Note
Massage at lunchtime
Core stability 36:00 [1]
pm: The usual stuff. Including one exercise that I'd completely forgotten to do in recent times
Tuesday Nov 4, 2008 #
Running warm up/down 19:31 [3] 3.8 km (5:08 / km)
am: Through Kings Pk to the top of the Kokoda track
Running hills 15:10 [4] 1.3 km (11:40 / km)
am: Hill reps on the Kokoda track. Down and up x 5. A bit faster than last week after a slow start. If everything is OK tomorrow and Thurs, I'll do 6 reps next week.
down, up
90, 83
100, 79
107, 79
106, 79
107, 76
Left ankle was OK. Right ankle was a bit stiff this morning though
down, up
90, 83
100, 79
107, 79
106, 79
107, 76
Left ankle was OK. Right ankle was a bit stiff this morning though
Running warm up/down 16:19 [3] 3.0 km (5:26 / km)
am: Back home through the park. Very slow in the first few hundred metres.
Gym 50:00 [2]
weight:77.8kg
pm: The usual stuff at SportsMedSubi.
Monday Nov 3, 2008 #
Spinning 27:00 [2]
pm: Building it up again