Training Log Archive: heyUIn the 7 days ending Apr 14, 2013:
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Sunday Apr 14, 2013 #
CXWorx 30:00 [2]
am: At Lords. Still find the current release hard even though we've been doing it for several weeks now:-)
Swimming 32:00 [3]
am: Straight after CX. Start time for CX now 10mins later so it's a bit of rush to fit in the swim before pump:-(
Pump 1:00:00 [2]
am:
Walk/jog 31:19 [3]
pm: Usual, starting with 4min jog increasing to 13min at the end. Only 4 jog intervals now (4, 5, 6, 13 mins)
Saturday Apr 13, 2013 #
Cycling 3:19:54 [3] 92.0 km (2:10 / km)
am: Long ride down the Canning and Southern rivers. Stopped for a long break at the 55k mark. Not that inpsired today!
Friday Apr 12, 2013 #
Cycling 47:35 [3] 20.7 km (2:18 / km)
am: Tonkin - Windan loop
Gym 40:00 [2]
weight:80.3kg
pm: At SportsMed Subi
Thursday Apr 11, 2013 #
Pump 30:00 [2]
pm: At Lords
CXWorx 30:00 [2]
pm:
Walk/jog 31:37 [3]
pm: In the dark after the gym. Starting at 3.5min jog building to 12:45 at the end. All with 1min walk intervals. Getting close to 90% running now
Wednesday Apr 10, 2013 #
Cycling 1:12:11 [3] 32.2 km (2:15 / km)
am: Guildford - Windan loop
Tuesday Apr 9, 2013 #
Gym 1:03:00 [2]
weight:80.2kg
pm: At SportsMed Subi
VMO activation exercises
bench press: 3 x 10 @ 60kg
leg press: 3 x 10 @ 130kg
lat pulldown/pushdown: 3 x 15 @ 30kg
balancing glutes: 1 x 15 @ 35kg, 2 x 15 @ 40kg, 2 x 15 @ 20kg to side
balancing adductors: 1 x 15 @ 25kg
calf raises (double): 1 x 15 @ 75kg, 1 x 15 @ 80kg
pec dec: 3 x 10 @ 50kg
seated row: 2 x 15 @ 50kg, 1 x 15 @ 55kg
lat pulldown: 3 x 15 @ 50kg
gym ball work
bicep curls: 2 x 10 @ 10kg each side
side raises: 1 x 15 @ 7kg
clams: 3 x 20 @ 5kg
single-leg squats: 3 x 10 with 9kg dumbells
VMO activation exercises
bench press: 3 x 10 @ 60kg
leg press: 3 x 10 @ 130kg
lat pulldown/pushdown: 3 x 15 @ 30kg
balancing glutes: 1 x 15 @ 35kg, 2 x 15 @ 40kg, 2 x 15 @ 20kg to side
balancing adductors: 1 x 15 @ 25kg
calf raises (double): 1 x 15 @ 75kg, 1 x 15 @ 80kg
pec dec: 3 x 10 @ 50kg
seated row: 2 x 15 @ 50kg, 1 x 15 @ 55kg
lat pulldown: 3 x 15 @ 50kg
gym ball work
bicep curls: 2 x 10 @ 10kg each side
side raises: 1 x 15 @ 7kg
clams: 3 x 20 @ 5kg
single-leg squats: 3 x 10 with 9kg dumbells
Walk/jog 32:14 [3]
pm: Starting with 3min jog and building to 10min at the end. Warm and humid! A bit of soreness/tightness in glutes but hamstrings generally ok.
Monday Apr 8, 2013 #
Cycling 2:20:58 [3] 60.9 km (2:19 / km)
pm: Out to Guildford and up the Swan Valley to the Mallard Duck. West Swan Rd was bad - too much traffic in evening peak hour. Played it safe and stuck to the bikepath.