Training Log Archive: TullsterIn the 7 days ending Jul 20, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 20, 2008 #
Cycling 30:00 [2] 14.0 km (2:09 / km)
shoes: Shimano clip-on cycling shoes
Two laps of the seat on the bike first time out in ages. Felt shafted, but not suprising because I'd just done 3rd of 3 12hr night shifts and in an effort to reset the body clock for monday morning hadn't slept all day.
Thursday Jul 17, 2008 #
Running long 1:25:00 [2] 11.0 km (7:44 / km) +800m 5:40 / km
shoes: Walsh pb trainer
Run up Broad Law - highest hill in the Scottish Borders. Weather pish but fine once we got running and did improve. Crackin lunch at Grannies apres run.
Wednesday Jul 16, 2008 #
Running intervals 16:08 [5] 3.6 km (4:29 / km)
shoes: Brooks trance 7
Intervals, first in ages. Plan for the summer = intervals at least once a week. Need to get into doing them regularly.
Went to the track at Tweedbank for a solo effort. 3x1.2km, 2mins between reps. Felt ok, legs pretty sore from weights but ran hard. Very satisfying!
times:
4.00
4.05
4.03
Went to the track at Tweedbank for a solo effort. 3x1.2km, 2mins between reps. Felt ok, legs pretty sore from weights but ran hard. Very satisfying!
times:
4.00
4.05
4.03
Running warm up/down 20:00 [1]
shoes: Brooks trance 7
Tuesday Jul 15, 2008 #
Free Weights 50:00 [3]
shoes: Brooks adrenaline
Went to the gym in tweedbank. Small but decent. Did a basic weights session with:
squat - 3x10 - 50kg
bent over row - 3x10 - 40kg
oh push press - 3x10 - 30kg
leg raises 3x3
lock and rolls - 3x10
plus warm up and stretching.
squat - 3x10 - 50kg
bent over row - 3x10 - 40kg
oh push press - 3x10 - 30kg
leg raises 3x3
lock and rolls - 3x10
plus warm up and stretching.
Monday Jul 14, 2008 #
Running 1:00:00 [2] 8.5 km (7:04 / km) +500m 5:27 / km
shoes: Brooks trance 7
Wee run from the BGH. Up the Eildons. Wasn't sure of the best way and took a dodgy route that ended up taking me through some gorse. Not good in short shorts. Found the way eventually and discovered a decent quick way back which was nice. Felt ok. Twisted ankle coming off the hill but not too bad, able to run straight away. A reminder to keep stengthening it.