Training Log Archive: daveabramsIn the 31 days ending Jan 31, 2009:
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Friday Jan 30, 2009 #
Strength and conditioning 1:30:00 [4]
same session as monday but slightly different weights
warm up + dynamic bar warm up: shrugs, clean, overhead squats, snatch
overhead squats with med ball: 3*10*20kg
back squats: 3*10*50kg (55kg on last set)
split squats 2*10*30kg on each leg
split squats 1*10*35kg on each leg
Dumbell superset: 4 * (Chest press and Incline row 12*7.5kg)
Chins superset with dumbell shoulder press: 4 *(12*7.5kg) +33kg assisted chin *12
Warm down stretching etc
felt quite good today.
Thursday Jan 29, 2009 #
Running 13:00 [3] 2.82 km (4:37 / km)
shoes: New balance M768
lots of revision so not enough time for proper training
legs feel surpsingly good today considering I could barely walk last night
Wednesday Jan 28, 2009 #
Running long 2:05:00 [3] 19.5 km (6:25 / km) +400m 5:49 / km
shoes: Walsh PB Ultra Extreme
really nice day and some good bog running
legs were achy when i got up but i thought i'd go out anyway
felt good for the first 1.5 hours but legs were struggling at the end (especially up the hills). Knees and ankles weren't keen on the decent.
legs are now really bad so another rest day calls tomorrow; lot of revision so probs not a bad thing.
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: New balance M768
Monday Jan 26, 2009 #
Strength and conditioning 1:30:00 [4]
warm up + dynamic bar warm up: shrugs, clean, overhead squats, snatch
overhead squats with med ball: 2*10*20kg
back squats: 3*10*50kg (60kg on last set)
split squats 2*10*30kg on each leg
Dumbell superset: 4 * (Chest press and Incline row 12*10kg (few at 7.5kg))
Chins superset with dumbell shoulder press: 4 *(12*7.5kg) +26kg assist*10
Warm down stretching etc
Much better on squats although need to keep upright and hips level
Found the shouder press and chins superset really hard; hopefully will improve quickly.
Good sesh
Running warm up/down 20 [2]
shoes: New balance M768
Circuits 40:00 [3]
shoes: New balance M768
felt surprsingly good considering training this morning
left quad and hamstring quite tight
Circuits warm up/down 15:00 [1]
shoes: New balance M768
Sunday Jan 25, 2009 #
Running 12:11 [3] 2.82 km (4:19 / km)
shoes: New balance M768
Strength and conditioning 10:00 [2]
Saturday Jan 24, 2009 #
Note
Running warm up/down 15:00 [2] 3.4 km (4:25 / km)
shoes: New balance M768
Gym 1:00:00 [4]
lots of arms and core stuff
little bit of leg stuff
was quite busy
Friday Jan 23, 2009 #
Football 1:10:00 [3]
crap second half
Wednesday Jan 21, 2009 #
Strength and conditioning 1:45:00 [3]
[knicked from tom's log cos I'm lazy]
The usual warm up, yoga, scorpians, eagles, medicine ball, squats off box, calf stretch etc etc etc. about 30min.
Then the weights warm up; 20kg bar we did some shrugs, deadlifts, overheads and a few other things i can't remember what they're called. Couldn't do the overhead work very well. Hands kept getting cramp and wrists are really weak! hopefully will improve gradually
2*10*20kg overheads with medicine ball against wall
2*10*40kg, 1*10*50kg back squats (only 40kg on the first one) with jumps onto box as a rest between sets
3*10*30kg split squats (3 sets on each leg)
Have definately improved since last time.
Then a circuit 1min rest between sets, did 4 sets of:
10*full crunches
10*twisted crunches
10*back raise with lifted leg
10*leg lowers
really bad twisted crunches and leg lowers. nees some practise
Then finally we did some stretching to finish off.
Running 36:51 [2] 7.12 km (5:11 / km) +130m 4:45 / km
shoes: New balance M768
ran up to crookes, down to crookesmoor, uni, back up glossop, down to hallam, along eccy road, back to endcliffe
nice run
Tuesday Jan 20, 2009 #
Running warm up/down 36:33 [2] 6.76 km (5:24 / km)
shoes: New balance M768
to 10 kaye place, to hill, across to ponderosa, back home
Running 12:15 [5] 2.08 km (5:53 / km) +240m 3:44 / km
shoes: New balance M768
8 reps with jog down recovery
was dead after 4 but stuck it out for the last 4
Running intervals 8:40 [4] 1.5 km (5:47 / km)
shoes: New balance M768
3 square reps in pairs
got a stitch on the first one but was running well on the other 2
Monday Jan 19, 2009 #
Circuits 20:00 [4]
(rest day)
Sunday Jan 18, 2009 #
Running warm up/down 15:00 [3] 3.4 km (4:25 / km)
shoes: New balance M768
Gym 1:00:00 [4]
then mostly arm work becuase legs still tired from yesterday
bit of core too
Running warm up/down 7:00 [3] 1.7 km (4:07 / km)
shoes: New balance M768
Saturday Jan 17, 2009 #
Running long 1:11:32 [3] 14.9 km (4:48 / km) +300m 4:22 / km
shoes: New balance M768
headed up porters brook and up onto burbage; wasn't feeling great so I split off and went along the egde of lady cannings then back down to porter brook via ringinglow
nice run - pushed it a bit harder on the way down. slight pain in left kneecap for some reason
now for some revision!!!!!!!!!!!! :(
Friday Jan 16, 2009 #
Running 20:18 [3] 4.92 km (4:08 / km)
shoes: New balance M768
Circuits 20:00 [4]
Thursday Jan 15, 2009 #
Running warm up/down 15:00 [2]
shoes: New balance M768
Gym 1:00:00 [4]
usual arms and legs stuff + a bit more arm stuff at end
Monday Jan 12, 2009 #
Running 12:44 [2] 3.03 km (4:12 / km)
shoes: New balance M768
calves felt awful so cut it really short
Sunday Jan 11, 2009 #
Running warm up/down 19:25 [3] 4.54 km (4:17 / km)
shoes: New balance M768
then long warm down back; legs started cramping on warm down. not enough salt/food methinks
Running intervals 12:00 [5] 2.82 km (4:15 / km)
shoes: New balance M768
~30 secs in between each lap
1:29
1:30
1:31
1:32
1:32
1:27
Saturday Jan 10, 2009 #
Circuits 40:00 [3]
Friday Jan 9, 2009 #
Running 27:45 [4] 7.22 km (3:51 / km)
shoes: New balance M768
calf didn't hurt again. pushed quite hard towards the end as well. hopefully its miraculously healed itself. will still book a physio appointment appointment for when i get back though.
Thursday Jan 8, 2009 #
Running 18:57 [3] 4.81 km (3:56 / km)
shoes: New balance M768
calf didn't hurt at all :))))))))))))))))))
Wednesday Jan 7, 2009 #
Circuits 30:00 [3]
intended 40 mins but had to go for dinner
Tuesday Jan 6, 2009 #
Running 21:04 [3] 4.95 km (4:15 / km)
shoes: New balance M768
stopped at the frozen pond for a bit of an ice skate
calf not too bad, but aching by end
Monday Jan 5, 2009 #
Running 19:31 [3] 4.72 km (4:08 / km)
shoes: New balance M768
managed 12 mins before the calf started aching and wasn't even that bad at the end hopefully a few more easy days should do it
Circuits 20:00 [1]
Saturday Jan 3, 2009 #
Cycling 1:06:31 [4] 28.18 km (2:22 / km)
shoes: New balance M768
went to henley, up the hogs back, down the A31 and A3 to guildford, then back down thorugh hook heath back home
beautiful day - crisp and sunny :) stopped after bout 10 mins as ass was numb but was fine after that. also stopped for a min at the top of the hogs back (only big climb).
Friday Jan 2, 2009 #
Running 19:04 [3] 4.48 km (4:15 / km)
shoes: New balance M768
calf started hurting at around 8mins
stopped and gave it a stretch; was a bit better afterwards