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Training Log Archive: daveabrams

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Running	30	12:36:41	95.11	(7:57)	153.06	(4:57)	2899
Strength and conditioning	8	10:55:30
Cycling	7	5:08:55	43.03		69.25		612
Gym	5	1:34:30
Drills	3	1:20:39	1.73		2.78		60
Orienteering	1	40:10	4.96	(8:05)	7.99	(5:02)	76
Circuits	1	20:00
Total	33	32:36:25	144.83		233.08		3647

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Tuesday Aug 31, 2010 #

7 PM

Running 36:15 [3] 8.28 km (4:23 / km) +127m 4:04 / km
ahr:163 max:186 shoes: New Balance 1064

run up porter. felt awful

Monday Aug 30, 2010 #

6 PM

Running 12:17 [3] 2.87 km (4:17 / km) +63m 3:51 / km
ahr:148 max:168 shoes: New Balance 1064

manchester road, tapton house road, lydgate lane, roslin, crookesmoor, crookes valley park

Drills 30:45 [2] 2.04 km (15:04 / km) +32m 14:00 / km
ahr:123 max:155 shoes: New Balance 1064

drills in crookes valley. + 5 * ~8sec hill sprints. was a bit steep to keep good form.

Running 10:55 [3] 2.1 km (5:12 / km) +59m 4:33 / km
ahr:149 max:170 shoes: New Balance 1064

back via weston park, broomhill

Sunday Aug 29, 2010 #

11 AM

Running 17:27 [2] 3.9 km (4:28 / km) +87m 4:01 / km
ahr:148 max:170 shoes: New Balance 1064

to hallam. back via brocco

Strength and conditioning 1:30:48 [2]
ahr:112 max:173 shoes: New Balance 1064

circuit 1 again. progressing well

Friday Aug 27, 2010 #

6 PM

Running warm up/down 17:13 [3] 3.21 km (5:22 / km) +22m 5:11 / km
shoes: New Balance 1064

through crookes and weston to warm up
along eccy road to tesco to warm down.

Orienteering 40:10 [3] 7.99 km (5:02 / km) +76m 4:48 / km
shoes: New Balance 1064

ran the intervals in the city that some of the guys ran a while back. 2 mins rest in between each one. not navigating great but nice to get the legs moving. knee hurting quite a bit after though

Thursday Aug 26, 2010 #

7 PM

Running 11:56 [2] 2.19 km (5:27 / km) +56m 4:50 / km
ahr:132 max:152

to/from hallam

Cycling 32:10 [3]
ahr:109 max:122 shoes: New Balance 1064

10 mins easy
20 mins harder

Gym 14:35 [1]
ahr:72 max:100 shoes: New Balance 1064

Wednesday Aug 25, 2010 #

5 PM

Running 18:55 [3] 3.89 km (4:52 / km) +76m 4:26 / km
ahr:145 max:175 shoes: New Balance 1064

to hallam. back via brocco

Strength and conditioning 1:26:00 [2]
ahr:110 max:161 shoes: New Balance 1064

circuit 2.
no break between exercises. knee hurting a little on the broad jumps.

Tuesday Aug 24, 2010 #

6 PM

Running 36:26 [3] 7.62 km (4:47 / km) +147m 4:22 / km
ahr:152 max:169 shoes: New Balance 1064

brocco, endcliffe, bingham (stopped for hill sprints), whitely, up to fulwood and back along fulwood road. hamstrings really tight today

Drills 9:20 [5] 0.74 km (12:37 / km) +29m 10:34 / km
ahr:128 max:159 shoes: New Balance 1064

10*10sec hill sprints.

Monday Aug 23, 2010 #

6 PM

Running 28:57 [2] 5.62 km (5:09 / km) +121m 4:39 / km
ahr:148 max:169 shoes: New Balance 1064

to/from malin bridge for drills

Drills 40:34 [1]
ahr:113 max:155 shoes: New Balance 1064

at malin bridge sports club led by gareth, same kinda thing we did at uppsala. will be good to work on leg speed/posture.

C • it is really good, ive noti... 1

Sunday Aug 22, 2010 #

12 PM

Running 5:31 [2] 1.09 km (5:04 / km) +5m 4:57 / km
ahr:140 max:162 shoes: New Balance 1064

run down to hallam
went to tesco after and walked home

Strength and conditioning 1:29:43 [2]
ahr:112 max:162 shoes: New Balance 1064

extended circuit 1 again.
cut out the rest between exercises - made it tougher and was working hard. did kettlebell swings instead of cable pulleys. posture getting much better

Saturday Aug 21, 2010 #

12 PM

Running 1:23:46 [3] 17.05 km (4:55 / km) +353m 4:27 / km
ahr:155 max:174 shoes: New Balance 1064

run along rivelin, sportsman, edge of first reservoir, fulwood lane, porter brook, riverdale road, endcliffe and back through broomhill. didn't feel great in rivelin - calf was hurting a bit. but then felt good going along fulwood lane and set a good pace down porter. longest run for a while

Friday Aug 20, 2010 #

5 PM

Running 19:14 [3] 3.79 km (5:04 / km) +75m 4:37 / km
ahr:138 max:168 shoes: New Balance 1064

to/from hallam

Cycling 33:05 [4]
ahr:115 max:134 shoes: New Balance 1064

10 mins warm up
20 mins hard

Gym 11:44 [1]
ahr:72 max:93 shoes: New Balance 1064

core and stretching

Thursday Aug 19, 2010 #

Note
(rest day)

aching a little from S&C yesterday. did some stretching.

Wednesday Aug 18, 2010 #

5 PM

Running 17:55 [3] 3.66 km (4:54 / km) +77m 4:26 / km
ahr:143 max:160 shoes: New Balance 1064

to hallam. back via eccy road and brocco

Strength and conditioning 1:25:40 [2]
ahr:99 max:143 shoes: New Balance 1064

extensive circuit 2

1a: Overhead squat x 10
1b: Wide Chins (Band Assisted) x 10
1c: Barbell Step-Up x 10 (5 each side)

2a: Broad Jumps x 6
2b: Press-Up (with knee drive) x10
2c: Barbell Calf Raises x 10

3a: Dips x10
3b: Hanging Knee Raises x10
3c: Plank Hold x 30 seconds

felt good -can increase weight/resistance next time.

Tuesday Aug 17, 2010 #

6 PM

Running 11:55 [2] 1.95 km (6:07 / km) +29m 5:41 / km
ahr:125 max:164 shoes: New Balance 1064

warm up

Running intervals 28:32 [5] 4.55 km (6:16 / km) +66m 5:51 / km
ahr:147 max:179 shoes: New Balance 1064

First intervals session in a loooonng time.
5* (~580m, 30 seconds rest, 250m, 3 mins)
planned to do 6 but 5 was definately enough for today.

1:44, 45
1:42, 46
1:44, 48
1:47, 47
1:48, 47

Running 19:46 [2] 3.48 km (5:41 / km) +103m 4:57 / km
ahr:138 max:163 shoes: New Balance 1064

long warm down round upperthorpe, walkley crookesmoor

Monday Aug 16, 2010 #

5 PM

Running 37:06 [3] 8.57 km (4:20 / km) +117m 4:03 / km
ahr:159 max:184 shoes: New Balance 1064

run up porter and back. finished with an effort up brocco before warming down in the botanical gardens. then went to tescos. nice sunshine :)

Sunday Aug 15, 2010 #

1 PM

Strength and conditioning 1:29:33 [3]
shoes: New Balance 1064

new circuit based session
warm up on bike and metabolic warm up:
* Squat Jumps
* Cyclic Lunges
* Scaptions
* Hip-Lifts
* Crunches
* Burpies

Extensive Circuit One

3 sets / 10 reps / 30 sec between exercise, 90 sec between sets. 3 min between circuits.

1a: Box Squats x 10
1b: Press-Up Variation x 10
1c: Overhead Walking Lunge x 10

2a: Box Jumps x 6
2b: Hanging Row x 10
2c: DB Squat to Press x 10

3a: Cable Pulley (Low to high) x10 (5 each side)
3b: Incline Crunch x 10
3c: Reverse Hypers x 10

warm down on bike - stretching etc.

2 PM

Running 11:20 [3] 2.2 km (5:09 / km) +46m 4:40 / km
shoes: New Balance 1064

to/from hallam

Saturday Aug 14, 2010 #

1 PM

Running 11:20 [2] 2.5 km (4:32 / km)
shoes: New Balance 1064

to/from hallam

Cycling 32:19 [3] 16.0 km (2:01 / km)

Gym 18:13 [1]

mainly stretching and a bit of core.

Cycling 20:26 [3]

20 mins easy after stretching.

Friday Aug 13, 2010 #

5 PM

Running 28:13 [3] 6.08 km (4:38 / km) +151m 4:08 / km
ahr:152 max:169 shoes: New Balance 1064

run with the new shoes. felt good until near the end but was getting a little pain so went back home. pain more in the achilles than calf - think it's going to take a few runs to settle down

Thursday Aug 12, 2010 #

8 AM

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: New Balance 769

to hallam to meet elle and then quickly to work

4 PM

Cycling 41:18 [3] 12.59 km (3:17 / km) +111m 3:09 / km
ahr:118 max:156 shoes: New Balance 769

to langsett to get a new gear cable. then to accerate to try out shoes. the trainers I've been wearing have too much support so I got some new ones. fingers crossed this will get rid of the niggle in my calf/knee.

Wednesday Aug 11, 2010 #

5 PM

Running 18:04 [3] 3.75 km (4:49 / km) +77m 4:22 / km
ahr:144 max:164 shoes: New Balance 769

to hallam. back via brocco.

Strength and conditioning 1:15:33 [3]
ahr:100 max:150 shoes: New Balance 769

starting a new session next time. back on the old stuff today. knee a little dodgy but felt good otherwise. up to 70kg on the backsquats

Tuesday Aug 10, 2010 #

5 PM

Running 14:34 [3] 3.27 km (4:27 / km) +76m 3:59 / km
shoes: LaSportivaCrosslite

run down ponderosa before going to see toy story 3 which was epic. ran in o shoes which give me much less pain. think I'm gonna have to buy some new trainers - will be pretty pissed off if that's what's been causing the niggles in my calf and knee for so long but would be great if I've finally found a reason for it.

Monday Aug 9, 2010 #

4 PM

Circuits 20:00 [1]

core with some quality clubland

8 PM

Running 36:07 [3] 7.1 km (5:05 / km) +149m 4:36 / km
ahr:140 max:165 shoes: New Balance 769

late evening run through endcliffe and bingham. got the pain back down my left calf/shin and also on my right knee.

Sunday Aug 8, 2010 #

11 AM

Running 23:28 [3] 4.92 km (4:46 / km) +86m 4:23 / km
ahr:143 max:164 shoes: New Balance 769

to hallam. back via endcliffe park, riverdale.

Strength and conditioning 1:03:21 [3]
ahr:108 max:151 shoes: New Balance 769

same session as thurs. got some good feedback from lewis. new session on wednesday.

Saturday Aug 7, 2010 #

11 AM

Cycling 42:15 [3] 9.67 km (4:22 / km) +315m 3:45 / km
ahr:136 max:166

cycle up porter, to ringinglow then to end of lady cannings.

Running 20:07 [3] 3.45 km (5:50 / km) +34m 5:33 / km
ahr:144 max:158 shoes: LaSportivaCrosslite

terrain run around oxstones and burbage mines.

Cycling 58:08 [3] 16.46 km (3:32 / km) +186m 3:21 / km
ahr:117 max:161

then cycled to upper burbage bridge, down through the main track to fox house. then back along to lady cannings. down limb valley and back along eccy road. so much fun nailing it down through burbage. struggling on the uphills though. only downside is caught the bike on brambles in the garden and has mucked up the front gearing so need to sort that out now.

Friday Aug 6, 2010 #

12 PM

Running 18:09 [3] 3.74 km (4:51 / km) +93m 4:19 / km
ahr:154 max:171 shoes: LaSportivaCrosslite

run down ponderosa. back to broomhill and home. ran in o shoes as I've got a feeling my trainers may be causing the pain in my left calf. going to try the o shoes for a few runs to see if it makes a difference.

6 PM

Running 11:23 [3] 2.33 km (4:53 / km) +60m 4:20 / km
ahr:141 max:163 shoes: LaSportivaCrosslite

hallam and back

Cycling 26:18 [3] 14.53 km (1:49 / km)
ahr:119 max:135

5 mins warm up then 20 mins hard.

Gym 28:16 [3]
ahr:95 max:142

lots of stretching. bum hurting from gym yesterday

Thursday Aug 5, 2010 #

5 PM

Running 4:42 [3] 1.02 km (4:36 / km) +5m 4:30 / km
ahr:128 max:148 shoes: New Balance 769

down to hallam

Strength and conditioning 1:14:52 [2]
ahr:98 max:149 shoes: New Balance 769

normal session
going to try this twice a week for the next couple of weeks then move on to a new session.

Running 12:36 [3] 2.57 km (4:54 / km) +69m 4:19 / km
ahr:145 max:166

run home very tescos, brocco and broomhill

Wednesday Aug 4, 2010 #

12 PM

Running 57:23 [3] 11.12 km (5:10 / km) +304m 4:32 / km
ahr:151 max:179 shoes: New Balance 769

run in rivelin. chest and stomach up to no good but legs felt ok. heros in a leisurely 6:40

Tuesday Aug 3, 2010 #

10 AM

Running 12:00 [3] 2.4 km (5:00 / km) +61m 4:26 / km
shoes: New Balance 769

down to hallam for physio.
no more training as still feeling drained

Monday Aug 2, 2010 #

4 PM

Running 18:34 [3] 4.12 km (4:30 / km) +47m 4:16 / km
ahr:135 max:162 shoes: New Balance 769

down to town to cash cheque and back to hallam

Cycling 22:56 [2]
ahr:105 max:121

20 mins on bike - took tour classic of lunsen to look at. time goes much quicker with map in hand!

C • Lunsen 1

Gym 21:42 [1]
ahr:80 max:110

Running 37 [1] 0.09 km (6:51 / km) +17m 3:32 / km
ahr:89 max:105

attempt to run home. right shin having none of it. seem to be having a few post tour niggles.

Sunday Aug 1, 2010 #

12 PM

Running 31:58 [3] 6.08 km (5:15 / km) +44m 5:05 / km
ahr:130 max:152

recovery run round stoke park whilst sis was doing a track session.

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