Training Archive: HefferIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | |||||||||||
Saturday May 10 | ||
| Strengthening - Shoulder 20:00 [3] | |
| Did my usual stuff, unplanned rest day though.
15x2 slow reps Forearm lifts Diamond press Forward press Theraband low pull in Theraband high pull down Rotation control (fixed) | ||
Friday May 9 | ||
| Running 40:00 [3] | |
| Ran to Josh's place. Felt pretty slow, but it was nice to get out for a run. Shoulder didn't bother me, but it's fairly tired from the conditioning over the week. Got to keep that up though! | ||
| Strengthening - Shoulder 20:00 [3] | |
| More shoulder work.
15x2 slow reps Diamond press Forearm lift Forward press Theraband low pull in Theraband low pull out Thearabnad high pull accross | ||
Thursday May 8 | ||
| Running 1:00:00 [4] | |
| Went to Cockies training this morning, set by Lachie Dow over at Ainsley. It was 5 hill intervals, with the rest back down to the start of the next one. I only did 4 of them as my shoulder was playing up at the end of the 3rd, but I still tried to make the most of the 4th. It was good fun, just hard work.
This time includes warm up and warm down from the cars to the starting point. | ||
| C • Time also includes 2 | ||
| Strengthening - Shoulder 20:00 [3] | |
| Quicker session tonight as I needed to get to bed, and had forgotten until the last minute, so it was a little easier than usual. My arm was still tired after though!!
15x2 reps of each exercise Forearm lifts Theraband low pull outs Theraband low pull ins Theraband high pull down Theraband high pull accross Ball bounces high (double the amount) | ||
Wednesday May 7 | ||
| Strengthening - Shoulder 35:00 [3] | |
| Usual thing
15x2 slow reps Theraband low pull outs Ball rotations low (twice the amount) Ball bounces high (twice the amount) Rotation control free Rotation control fixed with weights Forward lifts Diamond press Plus stretches | ||
Tuesday May 6 | ||
| Strengthening - Shoulder 20:00 [3] | |
| Usual strengthening
15x2 slow reps of each exercise Rotation control - free elbows Forearm lifts Theraband high pull down Theraband high pull accross Ball rotations low (double the amount) Arms were pretty sore from swimming anyway, so it was hard work. | ||
| Swimming 50:00 [3] | |
| Went swimming with Josh again. He pulled out after 10 laps, I did 20. I was happy to be able to swim a km again. Did the second 10 harder than the first. My shoulder was a little sore on the backstroke pull throughs, but otherwise okay. | ||
Monday May 5 | ||
| Strengthening - Shoulder 30:00 [1] | |
| Shoulder exercises, doing some new ones now, mixing up the routine a bit. I'm really noticing the difference, so I'm keen to keep them up!
Each set of exercises was done with 15 slow reps, twice, unless otherwise written. Diamond press Forward lift Theraband low pull ins Theraband low pull outs Theraband high pull accross Ball low rotations (double the amount) | ||
Sunday May 4 | ||
| Running 2:00:00 [2] | |
| Long run with the usual group. Went around to the base of Mt Ainsley, down over Hacket hill, up Mt Majura, and then wound my way back to the car. I managed to keep up with the group round till we started up Mt Ainsley, which is a big improvement for me from the start of the year. This was also the first time I've done both peaks, and the first time doing a 2 hour run. Best bit was my shoulder only hurt a little going up Ainsley, and then a little coming down Majura, otherwise it was fine, and without strapping.
Should have done more stretching when I finished, I was quite sore. | ||
| C • Pump up the time 2 | ||
| Parkour 1:00:00 [2] | |
| Parkour class at Civic. Wasn't working super hard due to the run in the morning, but I have to put in some effort because I'm doing the demonstrations. The warmup and conditioning were quite hard work, and doing demonstrations during the class too. It was great fun though, many of the students are coming along well! | ||