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Training Log Archive: daveabrams

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
Running	25	14:38:26	112.15	(7:50)	180.49	(4:52)	1650
Strength and conditioning	5	6:01:49
Circuits	4	3:09:13
Drills	6	2:43:32	3.14		5.06		51
Gym	4	1:14:43
Cycling	2	1:05:00
Football	1	1:00:00
Frisbee	1	26:01	0.98	(26:40)	1.57	(16:34)	19
Total	34	30:18:44	116.27		187.12		1720

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Friday Dec 31, 2010 #

10 AM

Running 41:05 9.23 km (4:27 / km) +147m 4:07 / km
ahr:156 max:173 shoes: Saucony Jazz

Thursday Dec 30, 2010 #

8 AM

Running 30:49 7.38 km (4:11 / km) +40m 4:04 / km
ahr:156 max:171 shoes: Saucony Jazz

Wednesday Dec 29, 2010 #

5 PM

Circuits 34:09
ahr:108 max:149

circuit 1 again
feeling a bit crap today.

Circuits warm up/down 20:00 [3]

lots of foam rolling after.

Tuesday Dec 28, 2010 #

11 AM

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: LaSportivaCrosslite_2

to the rec with tom

Frisbee 26:01 [3] 1.57 km (16:34 / km) +19m 15:37 / km
ahr:116 max:147 shoes: LaSportivaCrosslite_2

Drills 16:06 [3] 1.33 km (12:06 / km) +20m 11:16 / km
ahr:131 max:167 shoes: LaSportivaCrosslite_2

drills on the rec after frisbee

Running 29:02 6.43 km (4:31 / km) +27m 4:25 / km
ahr:155 max:165 shoes: LaSportivaCrosslite_2

run afterwards round the heath and vapery

Monday Dec 27, 2010 #

8 AM

Circuits 20:00 [1]

warm up/down
some shuttle runs, cycle sit ups. foam roll

Circuits 28:11 [1]
ahr:106 max:142

bodyweight circuit 2 in the premier inn.

1a) Power Lunges x10 (5es)
1b) Press-Ups x10
1c) Burpies x10
2a) Inch Worms x10
2b) Dips x10
2c) Cyclic Lunges x10
3a) Overhead Squat x10
3b) Press-Ups x10
3c) Squat Thrusts x10
4a) V-Sits x10
4b) Side Plank x 30's each side
4c) Crunches x10

Sunday Dec 26, 2010 #

8 AM

Running 34:01 7.54 km (4:31 / km) +35m 4:24 / km
ahr:146 max:162 shoes: LaSportivaCrosslite_2

same loop as yesterday but backwards.
bowels were doing silly things.

Saturday Dec 25, 2010 #

9 AM

Running 34:22 7.4 km (4:39 / km) +37m 4:32 / km
ahr:146 max:159 shoes: LaSportivaCrosslite_2

run around the heath and vapery lane. very icy but nice to be out.

Friday Dec 24, 2010 #

Circuits 46:53 [2]

bodyweight circuit 1

1a) Press-Ups x10
1b) Body Weight Squats x10
1c) Hip Lift with Leg Extension x10
2a) Cossack Squats x 10(5es)
2b) Lizards x10
2c) Prisoner Jump Squats x10
3a) Walking Lunges x10
3b) Dips (Use Chair) x10
3c) Plank Hold x 1min
4a) Reverse Crunch x10
4b) Front Raises
4c) Burpies

each set 3 times. 1 min rest between sets.

Thursday Dec 23, 2010 #

2 PM

Running 18:58 [2] 3.88 km (4:53 / km) +19m 4:46 / km
ahr:145 max:162 shoes: LaSportivaCrosslite_2

warm up around the heath. getting icy on the canal

Drills 13:37 [1] 1.16 km (11:44 / km) +11m 11:12 / km
ahr:125 max:150 shoes: LaSportivaCrosslite_2

drills on the rec

Running intervals 35:03 [4] 7.26 km (4:50 / km) +75m 4:36 / km
ahr:162 max:179 shoes: LaSportivaCrosslite_2

3 min hills don't exist in the vicinity of my house so did a previous session instead.

3km threshold 11:50 3:58/km avg HR 168
10 * ~10 sec hills
3km threshold 11:42 3:54/km avg HR 163

was in crunchy snow so quite grippy. good session although calf a little tight (not painful though).

Running 18:12 [2] 3.39 km (5:22 / km) +13m 5:16 / km
ahr:131 max:143 shoes: LaSportivaCrosslite_2

back across the heath and back down the canal

Wednesday Dec 22, 2010 #

Circuits 40:00 [3]

tried the gym session at home. quite hard without weights but did all of the core stuff.

Tuesday Dec 21, 2010 #

12 PM

Running 35:19 [3] 7.42 km (4:46 / km) +55m 4:35 / km
ahr:143 max:155 shoes: LaSportivaCrosslite_2

lift into woking for shopping then ran home along the canal and through the golf courses. calves very tight today, need a good stretch. day off running tomorrow.

Monday Dec 20, 2010 #

12 PM

Running 30:23 [3] 6.17 km (4:55 / km) +31m 4:48 / km
ahr:147 max:166

zig zag run across the heath then back to the rec for drills. run home after with 4 *50m strides.

Drills 15:19 [1] 0.88 km (17:24 / km) +12m 16:19 / km
ahr:129 max:154 shoes: LaSportivaCrosslite

drills on the heath. the usual except all the jumpy ones.

Sunday Dec 19, 2010 #

3 PM

Running 44:20 [3] 8.76 km (5:04 / km) +71m 4:52 / km
ahr:147 max:162 shoes: LaSportivaCrosslite_2

run along the canal up to st johns then back through woking golf course and then through west hill GC. som nice virgin snow fairways.

Saturday Dec 18, 2010 #

5 PM

Running 38:41 [3] 7.73 km (5:00 / km) +39m 4:53 / km
ahr:137 max:159 shoes: LaSportivaCrosslite_2

back home. run around the heath and vapery lane. quite snowy

Friday Dec 17, 2010 #

7 AM

Strength and conditioning 1:01:52 [3]
ahr:93 max:136 shoes: Saucony Jazz

session 2.

warm up: foam roll, lunges, hip lifts, cossack squats, inch worm, zig zag hops

box drop, squat and jump
BB rebound squat jump (20kg)
dynamic lunges + calf raises (120kg)

hanging row + press up 3 *10
HKR, medball twist, hypers 3 *10

Running 20:00 [3] 3.0 km (6:40 / km) +36m 6:17 / km
ahr:130 max:146 shoes: Saucony Jazz

to gym. then back via dave's and shminty's to pick up kit.

Thursday Dec 16, 2010 #

1 PM

Running intervals 1:05:09 [4] 14.67 km (4:26 / km) +217m 4:08 / km
ahr:156 max:181 shoes: Saucony Jazz

jog down to endcliffe. skipped drills as there was a blizzard so wanted to keep moving.

10 min threshold - 2.58km 3:50min/km avg HR 162
3 min rest
10 mins of 15 on 15 off
3 mins
9 mins threshold (was meant to be 10 but watch didn't like the cold. 2.61 3:30min/km avg hr 172

then jog back home via tom's to get my jumper.

good sesh

Wednesday Dec 15, 2010 #

7 AM

Running 10:00 [2] 2.0 km (5:00 / km)

to hallam and back to spar in broomhill.

Strength and conditioning 1:26:25 [3]
shoes: Saucony Jazz

extended warm up
half squats 110*10*3
DB lunge 17.5*10*3
hanging row/press ups 10*4
rollouts/ham curls 10*3
then bonus dips/chins -21 *10

lots of foam rolling and stretching to finish.

Tuesday Dec 14, 2010 #

3 PM

Gym 35:00 [1]

not enough time to bike before work so did some core and lots of stretching in my room.

Monday Dec 13, 2010 #

4 PM

Running 40:28 [3] 8.8 km (4:36 / km) +144m 4:15 / km
ahr:144 max:167 shoes: Saucony Jazz

run before drills.

Drills 48:15 [1] 1.0 km (48:15 / km)
ahr:106 max:149 shoes: Saucony Jazz

drills in the squash court
then a few strides by the synthetic pitches.

Saturday Dec 11, 2010 #

11 AM

Running warm up/down 31:56 [3] 6.5 km (4:55 / km)
ahr:137 max:172 shoes: Saucony Jazz

session on treadmill on gym as don't have any decent shoes for icy conditions.

Running intervals 15:00 [4] 4.2 km (3:34 / km)
ahr:172 max:178 shoes: Saucony Jazz

15 mins @ threshold
started off too high but found a good rhythm

Gym 9:43 [1]
ahr:90 max:117 shoes: Saucony Jazz

stretch and core

Friday Dec 10, 2010 #

3 PM

Strength and conditioning 1:18:32 [2]
ahr:95 max:155

Running 8:00 [1] 1.5 km (5:20 / km)
ahr:86 max:137 shoes: Saucony Jazz

down to hallam. went to tesco after.

Thursday Dec 9, 2010 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: LaSportivaCrosslite

warm up

Drills 10:15 [1] 0.69 km (14:51 / km) +9m 13:58 / km
ahr:106 max:156 shoes: LaSportivaCrosslite

Running intervals 34:58 [4] 7.41 km (4:43 / km) +126m 4:21 / km
ahr:153 max:183 shoes: LaSportivaCrosslite

Running 18:14 [2] 2.7 km (6:45 / km) +101m 5:41 / km
ahr:130 max:157 shoes: LaSportivaCrosslite

warm down round ponderosa

Wednesday Dec 8, 2010 #

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Jazz

hallam and back

8 AM

Strength and conditioning 1:15:00 [2]
shoes: Saucony Jazz

adjusted 1st session
lots of foam rolling at the end.

Tuesday Dec 7, 2010 #

Gym 10:00 [1]
shoes: Saucony Jazz

core stuff.

Cycling 30:00 [3]
shoes: Saucony Jazz

fartlek session. a few efforts. was gonna go on the treadmill after but they were all being used.

Monday Dec 6, 2010 #

5 PM

Running 42:25 [3] 9.6 km (4:25 / km)
shoes: Saucony Jazz

on the track with gg and shminty before drills.

6 PM

Drills 1:00:00 [3]
shoes: Saucony Jazz

good sesh with lots of people.

Sunday Dec 5, 2010 #

1 PM

Running 1:22:36 [3] 14.52 km (5:41 / km) +290m 5:10 / km
ahr:146 max:175 shoes: LaSportivaCrosslite

awesome run with bommy t in rivelin. quite icy so was struggling a bit without dobs in place. out along to the GC then down to the river and back along the tram tracks and up ponderosa. watch gave up in the cold at one point but still kept recording.

Saturday Dec 4, 2010 #

2 PM

Cycling warm up/down 10:00 [2]
shoes: Saucony Jazz

10 mins on bike to warm up then stretch. leg feeling ok when cycling.

Cycling 25:00 [3]
shoes: Saucony Jazz

then on spining bike for 25 mins - 20 mins out of saddle

Running 20:00 [3] 4.6 km (4:21 / km)
shoes: Saucony Jazz

20 mins @ 14km/h. could feel the leg but not too bad.

3 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Jazz

5 mins of jogging after.

Gym 20:00 [1]
shoes: Saucony Jazz

sit ups with weight, plank and lots of stretching. itb's very tight still.

Friday Dec 3, 2010 #

Football 1:00:00 [3]
shoes: LaSportivaCrosslite

snow football in ponderosa with gg, magic, danger, hartmann, hobbs and ralph. pretty hard work at the beginning. got a dead leg so went in goal for the end.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: LaSportivaCrosslite

run to ponderosa, round ponderosa, then back via harcourt.

Thursday Dec 2, 2010 #

8 AM

Running 35:40 [3] 6.5 km (5:29 / km) +147m 4:56 / km
ahr:142 max:162 shoes: LaSportivaCrosslite

earlyish run. out to endcliffe. up to crosspool

Wednesday Dec 1, 2010 #

Strength and conditioning 1:00:00 [3]
shoes: LaSportivaCrosslite

half squats, DB lunges, hanging row/press ups. chins/dips, roll outs/bridge

7 AM

Running 13:45 [3] 2.4 km (5:44 / km)
shoes: LaSportivaCrosslite

to/from hallam

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