Training Log Archive: ggIn the 7 days ending Dec 20, 2009:
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Sunday Dec 20, 2009 #
Note
(rest day)
Avatar. 3D. IMAX. SPECTACULAR
Saturday Dec 19, 2009 #
Orienteering 2:06:10 20.8 km (6:04 / km) +300m 5:39 / km
ahr:141 max:162 shoes: inov8 roclite 315
Aldershot long-o on Star Posts, nice in the snow, but not going very fast :)
Friday Dec 18, 2009 #
Strength and conditioning 2:00:00 [1]
Normal program
Thursday Dec 17, 2009 #
Spinning intervals 1:20:00
slept:7.0
Calf a bit sore after yesterdays exertions. Went out with the athletics club in the evening too.
Bike intervals at the gym, 6 times 7 minutes with 2 recovery, keeping HR 160-165 as much as possible
Interesting talk by Dave Brailsford this evening too
Bike intervals at the gym, 6 times 7 minutes with 2 recovery, keeping HR 160-165 as much as possible
Interesting talk by Dave Brailsford this evening too
Wednesday Dec 16, 2009 #
Road/track running warm up/down 37:20 8.2 km (4:33 / km)
shoes: Triumph 6
Good hard warm up and some easy jogging after in the rain
Road/track running race 8:53 [5] 3.0 km (2:58 / km)
slept:9.5 shoes: inov8 f-lite
Indoor uni track meeting at EIS Sheffield. Not really many unis or people there....
My debut for Hallam athletics club, was hoping for a slightly better competition tbh - I set off with the leaders, running about 2.55 pace for the first 3 or 4 laps, then the 2 guys ahead hit the wall and started going backwards so I ran the rest alone. I measured 8.52.9, but official time was 8.53.4.
Previous best was 9.00 - would be interested to see what I could do with some competition - today felt comfortable hard rather than hard hard. Basically ran on the watch 35-36 secs per lap and then tried to pick it up in the end.
Lap time
34.8, 34.6, 35.2, 35.6, 35.7 (2.55,9 km)
35.9, 36.1, 36.5, 36.3, 36.1 (3.00,9 km)
36.2, 35.7, 35.5, 35.4, 33.3 (2.56,1 km)
My debut for Hallam athletics club, was hoping for a slightly better competition tbh - I set off with the leaders, running about 2.55 pace for the first 3 or 4 laps, then the 2 guys ahead hit the wall and started going backwards so I ran the rest alone. I measured 8.52.9, but official time was 8.53.4.
Previous best was 9.00 - would be interested to see what I could do with some competition - today felt comfortable hard rather than hard hard. Basically ran on the watch 35-36 secs per lap and then tried to pick it up in the end.
Lap time
34.8, 34.6, 35.2, 35.6, 35.7 (2.55,9 km)
35.9, 36.1, 36.5, 36.3, 36.1 (3.00,9 km)
36.2, 35.7, 35.5, 35.4, 33.3 (2.56,1 km)
Tuesday Dec 15, 2009 #
Note
(rest day)
Quite a lot of fifa
Monday Dec 14, 2009 #
Spinning 15:00 [2]
slept:7.5
Strength and conditioning 2:00:00 [1]
Decreased the reps today but increased sets and weight so session took forever.
Usual warm up - ran there, spinning, plyo hops, box jumps, single leg squats, dynamic bar WU.
3*6 Double leg hurdle bound course ending with box jump squat
5*4 Heavy half squats 60 - 80 - 90 - 100 - 100kg
3*2*8 Split squats 40 - 40 - 50kg
3*2*8 Single leg dumbell deadlift 2*12.5kg
4*8 Eccentric hamstring lowers
3*2*8 Opposite arm / leg cable thing 16.5kg
3*12 Superset press up knee drives on fitball and hamstring bridge rollouts also on FB
bit of a massage, spin and run home
Usual warm up - ran there, spinning, plyo hops, box jumps, single leg squats, dynamic bar WU.
3*6 Double leg hurdle bound course ending with box jump squat
5*4 Heavy half squats 60 - 80 - 90 - 100 - 100kg
3*2*8 Split squats 40 - 40 - 50kg
3*2*8 Single leg dumbell deadlift 2*12.5kg
4*8 Eccentric hamstring lowers
3*2*8 Opposite arm / leg cable thing 16.5kg
3*12 Superset press up knee drives on fitball and hamstring bridge rollouts also on FB
bit of a massage, spin and run home