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Training Log Archive: daveabrams

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running20 11:22:34 80.71(8:27) 129.89(5:15) 2058
  Strength and conditioning7 8:33:25
  Drills7 3:02:50 7.97(22:57) 12.82(14:16) 72
  Cycling4 2:31:02
  Football3 2:20:00
  Gym4 51:40
  Circuits1 30:02
  Swimming1 28:00
  Total28 29:39:33 88.68 142.71 2130

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Sunday Oct 31, 2010 #

Note

no time for training :(

Saturday Oct 30, 2010 #

Note

friends 21st in newcastle

Friday Oct 29, 2010 #

12 PM

Football 35:00 [3]
shoes: New Balance 1064

playing much better than last week. finishing was awful as usual though. their keeper was immense.
5 PM

Running 58:19 [3] 10.45 km (5:35 / km) +227m 5:02 / km
ahr:140 max:160 shoes: New Balance 1064

nice and easy with rocke and ralph in rivelin.

Thursday Oct 28, 2010 #

7 PM

Cycling 33:06 [3]
ahr:121 max:130 shoes: New Balance 1064

hanging bad. just about managed 30 mins

Gym 9:17 [1]
ahr:68 max:79

little bit of core and a stretch

Wednesday Oct 27, 2010 #

6 AM

Running 13:01 [2] 2.4 km (5:25 / km) +10m 5:19 / km
ahr:132 max:155 shoes: New Balance 1064

to/from hallam. calf feeling better.

Strength and conditioning 1:10:52 [3]
ahr:112 max:167 shoes: New Balance 1064

circuit 3. hurt my wrist on mon and was hurting a bit at the start but soon went.

Tuesday Oct 26, 2010 #

Note

was going to go for a spin after ESPS launch but feeling tired so decided to rest the calf.

Monday Oct 25, 2010 #

7 AM

Running 12:00 [3] 2.4 km (5:00 / km)
ahr:145 max:157 shoes: New Balance 1064

to/from hallam

Strength and conditioning 1:11:06 [3]
ahr:115 max:172 shoes: New Balance 1064

circuit 1 with shmintdog and danger.

10 reps of each. 3 times for each set. 1 min between each set repetition. 3 mins between different sets.

1a Squats 50kg
1b Press-ups
1c OH lunges 20kg

2a Prisoner Squat Jumps
2b Hanging Row
2c Push Press 30kg

3a BB BOR 32kg
3b Dips
3c Plate floor to sky 15kg

4a Weighted crunch 30kg
4b Dorsal Raises
4c Reverse crunch

feeling good. another quality bacon sandwich and milkshake after.
5 PM

Running warm up/down 8:56 [3] 2.21 km (4:03 / km) +28m 3:48 / km
ahr:148 max:167 shoes: New Balance 1064

Drills 43:35 [1] 3.23 km (13:30 / km) +15m 13:11 / km
ahr:125 max:160 shoes: New Balance 1064

got the pain back in my calf near the end.....

Running warm up/down 7:33 [1] 1.12 km (6:44 / km) +35m 5:49 / km
ahr:122 max:141 shoes: New Balance 1064

slow jog home. calf feeling dodgy

Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike
 

Saturday Oct 23, 2010 #

3 PM

Running warm up/down 14:57 [2] 3.29 km (4:33 / km) +35m 4:19 / km
ahr:142 max:160 shoes: New Balance 1064

round parks and down to endcliffe park

Drills 12:32 [1] 0.88 km (14:15 / km) +4m 13:58 / km
ahr:117 max:147 shoes: New Balance 1064

drills

Running intervals 30:02 [4] 7.41 km (4:03 / km) +81m 3:51 / km
ahr:171 max:178 shoes: New Balance 1064

30 mins threshold up and down porter. trying to keep HR low 170's. worked well going up, had to push a bit harder coming back down to keep the HR up but still felt comfortable.

up 3.55km 15:17
down 3.86 14:45

Running warm up/down 18:38 [2] 3.7 km (5:02 / km) +72m 4:35 / km
ahr:152 max:167 shoes: New Balance 1064

down eccy road and up the ring road to warm down. feeling tired.

Friday Oct 22, 2010 #

Football 45:00 [3]

first ShUOC game. absolutely knackered, won 3-2 though

Swimming 28:00 [2]

a few lengths interspersed with some sauna. nice and relaxing

Thursday Oct 21, 2010 #

4 PM

Running 15:30 [2] 3.12 km (4:58 / km) +33m 4:43 / km
ahr:141 max:153 shoes: New Balance 1064

run to hallam and around endcliffe.

Drills 18:01 [1] 1.0 km (18:01 / km)
ahr:119 max:145 shoes: New Balance 1064

drills. time is rough estimate. forgot to stop watch at one point

Running intervals 23:59 [4] 6.12 km (3:55 / km) +60m 3:44 / km
ahr:171 max:182 shoes: New Balance 1064

tempted into the threshold session. was actually really good and very little complaint from the calf. taking it relatively easy but still getting the HR up.

2*12 min @ threshold

3.06km
3.08km - felt much better on this one though.

Running 9:57 [1] 1.01 km (9:51 / km) +20m 8:58 / km
ahr:120 max:173

jogging whilst dave and laura did hill sprints.

Running 18:28 [2] 3.44 km (5:22 / km) +65m 4:54 / km
ahr:154 max:175 shoes: New Balance 1064

jog home via riverdale and fulwood road with dave and elle.

Wednesday Oct 20, 2010 #

5 PM

Running 19:33 [2] 4.01 km (4:53 / km) +75m 4:27 / km
ahr:150 max:173 shoes: New Balance 1064

to hallam. home via brocco

Strength and conditioning 1:05:16 [3]
ahr:114 max:174 shoes: New Balance 1064

circuit 1. working hard and sweating lots.

Tuesday Oct 19, 2010 #

5 PM

Cycling 47:39 [3]
ahr:122 max:141 shoes: New Balance 1064

5 mins warm up
3*10 mins, 2 mins off
5 mins warm down

quads were hurting about 1 min into each rep so was working hard. still only a HR max of 141 though.

Gym 16:25 [3]
ahr:74 max:112 shoes: New Balance 1064

core and a bit of stretching

Monday Oct 18, 2010 #

7 AM

Running 12:20 [2] 2.4 km (5:08 / km) +60m 4:34 / km
ahr:140 max:151 shoes: New Balance 1064

to/from hallam

Strength and conditioning 1:24:00 [3]
ahr:117 max:174 shoes: New Balance 1064

session 3 with dave
felt good.
4 PM

Running 12:00 [2] 2.4 km (5:00 / km)
ahr:140 max:152 shoes: New Balance 1064

to/from hallam for physio

Running 1:02:30 [3] 7.83 km (7:59 / km) +59m 7:42 / km
shoes: New Balance 1064

forgot to start watch numerous times so taken off dangers.
round parks to botanical gardens. drills. home via endcliffe and fulwood road.

Sunday Oct 17, 2010 #

Note
(rest day)

giving the calf a little rest.

Saturday Oct 16, 2010 #

3 PM

Cycling 24:33 [4]
ahr:127 max:148 shoes: New Balance 1064

Gym 15:58 [1]
ahr:88 max:136

Friday Oct 15, 2010 #

Football 1:00:00 [3]

dan was awful.

Thursday Oct 14, 2010 #

5 PM

Running 16:48 [3] 3.48 km (4:50 / km) +50m 4:30 / km
ahr:138 max:152 shoes: New Balance 1064

was a bit late so quick down to hallam then warm up to endcliffe park

Drills 13:33 [1] 0.86 km (15:45 / km) +7m 15:08 / km
ahr:107 max:143 shoes: New Balance 1064

drills and stretching etc

Running intervals 33:29 [4] 6.56 km (5:06 / km) +62m 4:52 / km
ahr:152 max:180 shoes: New Balance 1064

session was:
10 mins at threshold
5*800m at 10k pace
10 mins threshold

felt ok on the threshold and did the first 3 800's. could feel the calf tightening though so left it at that. did a bit of jogging waiting for the others.

2.64km for 10 min threshold
2:42, 2:46, 2:47 for the 800's.

Running 6:16 [2] 1.04 km (6:02 / km) +3m 5:56 / km
ahr:130 max:154 shoes: New Balance 1064

some strides

Running warm up/down 10:07 [1] 1.56 km (6:29 / km) +58m 5:28 / km
ahr:136 max:157 shoes: New Balance 1064

warm down up brocco and to broomhill with shminty and ralph. also bumped into marcus.

still a dull ache in the calf when running. think i'm gonna try biking for the next few days just to see how rest affects it. seeing alison again on monday.

Wednesday Oct 13, 2010 #

5 PM

Running warm up/down 19:13 [2] 3.69 km (5:12 / km) +72m 4:45 / km
ahr:154 max:179 shoes: New Balance 1064

to hallam
home via brocco.

Strength and conditioning 1:15:00 [3]
ahr:125 max:174 shoes: New Balance 1064

circuit 3 at the gym. definitely the toughest one but felt good. no problem with calf.

Tuesday Oct 12, 2010 #

7 PM

Cycling 45:44 [4]
ahr:124 max:153 shoes: New Balance 1064

higher intensity running seems to aggravate my calf a bit so went to the gym and got on the bike.

did 4*6 mins with 1 min off. 4 mins out of seat and 2 mins seated for each rep. sweated quite a bit but struggled to get heart rate up at all. legs were burning though.

rest of time is warm up/down

Gym 10:00 [1]
shoes: New Balance 1064

few bits of core, mainly stretching. hamstrings pretty tight.

Monday Oct 11, 2010 #

5 PM

Running 10:23 [3] 2.24 km (4:38 / km) +27m 4:22 / km
ahr:141 max:154 shoes: New Balance 1064

goodwin, crookes valley, weston, botanical gardens.

Drills 30:40 [2] 2.33 km (13:10 / km) +14m 12:47 / km
ahr:135 max:170 shoes: New Balance 1064

drills in the botanical gardens. good group out.

Running 14:44 [2] 2.67 km (5:31 / km) +62m 4:57 / km
ahr:138 max:168 shoes: New Balance 1064

ran back to weston with shminty and ash then a lap of crookes valley and back home. calf feeling ok - still needs lots of stretching.

Sunday Oct 10, 2010 #

5 PM

Running 50:37 [3] 10.63 km (4:46 / km) +213m 4:20 / km
ahr:149 max:173 shoes: New Balance 1064

run down through rivelin and back along infirmary road. calf felt ok but had to stop a few times to stretch.

Saturday Oct 9, 2010 #

9 AM

Running 16:28 [2] 2.93 km (5:37 / km) +46m 5:13 / km
ahr:136 max:171 shoes: New Balance 1064

run to and around endcliffe park

Drills 26:57 [1] 1.73 km (15:35 / km) +9m 15:12 / km
ahr:116 max:159 shoes: LaSportivaCrosslite

drills and then a few fitness tests.

standing long jump: 2.36m
3 steps + jump: 9.7m
30m sprint: 4.58s
press ups: 37 in 1 min

Running 5:59 [4] 1.65 km (3:38 / km) +17m 3:27 / km
ahr:167 max:176 shoes: LaSportivaCrosslite

session was 6*1 mile at threshold. only did 1 as calf was feeling a bit dodgy,

Running 12:03 [2] 2.12 km (5:41 / km) +31m 5:18 / km
ahr:129 max:153 shoes: New Balance 1064

jog back to hallam
3 PM

Circuits 30:02 [3]
ahr:106 max:174 shoes: New Balance 1064

circuit session with 4 stations. meant to do each session 3 times but only did 3 stations twice as ran out of time.

Friday Oct 8, 2010 #

5 PM

Running 33:55 [3] 7.21 km (4:42 / km) +144m 4:17 / km
ahr:143 max:169 shoes: New Balance 1064

physio this morning. lots of tight pockets on my calf. massage has made it a lot better.

went for a run to test it out. down ponderosa then across the ringroad up to st georges church. across to west street then down to the waitrose roundabout. up eccy road and brocco to finish. felt ok but got a little painful at higher pace. also put cushioning insoles in my trainers.

Wednesday Oct 6, 2010 #

5 PM

Running 13:00 [3] 2.4 km (5:25 / km)
shoes: New Balance 1064

slow to/from hallam. calf not feeling great.

Strength and conditioning 1:21:00 [3]
shoes: New Balance 1064

did the 2nd S&C cricuit again. calf was ok on most things. replaced any jumping things with arm exercises which made my arms ache quite a lot.

Tuesday Oct 5, 2010 #

5 PM

Running 28:49 [2] 5.3 km (5:26 / km) +136m 4:49 / km
ahr:134 max:150 shoes: New Balance 1064

running a bit late so missed the others into rivelin. so went school road, crosspool, down to eccy road and back up past hallam.

not. good, at. all. got the pain back in my left calf. was going at a proper punter pace as well feels more in the interior rather than the same place as last time down the side. so frustrating as thought that the knee and calf injuries were pretty much gone. will hopefully see the physio on thursday - really hope that there's a simple explanation... might have to get back on the bike for a while :(

Monday Oct 4, 2010 #

5 PM

Running 12:49 [2] 2.17 km (5:54 / km) +59m 5:12 / km
ahr:134 max:153 shoes: New Balance 1064

warm up round weston and crookes valley.

Drills 37:32 [1] 2.79 km (13:27 / km) +24m 12:54 / km
ahr:124 max:163

Sunday Oct 3, 2010 #

12 PM

Running 11:47 [2] 2.5 km (4:43 / km) +56m 4:14 / km
shoes: New Balance 1064

to/from hallam

Strength and conditioning 1:06:11 [3]
shoes: New Balance 1064

circuit session 1 in the gym, worked hard and sweated a lot.

Saturday Oct 2, 2010 #

5 PM

Running warm up/down 23:58 [2] 3.37 km (7:07 / km) +54m 6:35 / km
ahr:117 max:145 shoes: New Balance 1064

warm up and drills in ponderosa

Running intervals 9:26 [4] 2.47 km (3:49 / km) +13m 3:43 / km
ahr:158 max:170 shoes: New Balance 1064

tried the session that elle sent but left calf really tightened up so didn't finish the first 2 mile. also found it hard to get HR up at all.

Running 15:00 [2] 2.59 km (5:47 / km) +95m 4:54 / km
ahr:139 max:153 shoes: New Balance 1064

slow amble back home via walkley. calf felt quite bad.

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