Training Log Archive: daveabramsIn the 7 days ending Feb 15, 2009:
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Sunday Feb 15, 2009 #
Running 12:00 [2] 2.6 km (4:37 / km)
shoes: New balance M768
to gym and nearly all the way back
Gym 1:00:00 [3]
didn't feel great this morning; right calf, knee and back were aching a little
still wanted to get out so went to the gym
10 mins on x trainer - calf felt fine
vertical traction: 3 sets of 12 on 50,52.5, 55kg
chest press: 3 sets of 12 on 30kg
chest press on med ball as bench was busy - 3*12*10kg. + 30 crunches in between each set.
then bench was free so did 3*10*10kg incline row
then did some more crunches on the bench thingy with 10kg weight
then some forwad facing vertical traction and tricep extensions.
still wanted to get out so went to the gym
10 mins on x trainer - calf felt fine
vertical traction: 3 sets of 12 on 50,52.5, 55kg
chest press: 3 sets of 12 on 30kg
chest press on med ball as bench was busy - 3*12*10kg. + 30 crunches in between each set.
then bench was free so did 3*10*10kg incline row
then did some more crunches on the bench thingy with 10kg weight
then some forwad facing vertical traction and tricep extensions.
Saturday Feb 14, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Walsh PB Ultra Extreme
to ocatgon then back from hunters bar
Running 56:22 [3] 10.46 km (5:23 / km) +320m 4:40 / km
shoes: Walsh PB Ultra Extreme
GIAG fell run at hathersage
up to stanage edge, along to the trig point then back down the valley
up to stanage edge, along to the trig point then back down the valley
Friday Feb 13, 2009 #
Running 12:00 [2]
shoes: New balance M768
was late becuase had a 2 hour lecture in which i learnt about how i should use common sense..........
then jog back home afterwards
then jog back home afterwards
Strength and conditioning 1:00:00 [3]
shoes: New balance M768
was warm already so went straight into bar warm up
then overheads with the olympic bar: 2 sets of 8. then put 5 more on each side which was fine til i overbalanced back wards. Luckily my werido joints were up to it.
then back squats
10,8,6,6 (reps)
55,60,65,60 (weight)
didn't feel great on these today. quads were really tired so wasn't getting low enough. so dropped back down to 60 on the last set
then dumbells
chest press and incline row: 2 sets of 8 @ 10kg, 2 sets of 8@ 12.5kg felt good.
shoulder press and assisted chin. arms really object to this one. Did 1 set of 10 @10kg but had to drop to 7kg for the other 3 sets.
26kg assist on the chins.
then overheads with the olympic bar: 2 sets of 8. then put 5 more on each side which was fine til i overbalanced back wards. Luckily my werido joints were up to it.
then back squats
10,8,6,6 (reps)
55,60,65,60 (weight)
didn't feel great on these today. quads were really tired so wasn't getting low enough. so dropped back down to 60 on the last set
then dumbells
chest press and incline row: 2 sets of 8 @ 10kg, 2 sets of 8@ 12.5kg felt good.
shoulder press and assisted chin. arms really object to this one. Did 1 set of 10 @10kg but had to drop to 7kg for the other 3 sets.
26kg assist on the chins.
Thursday Feb 12, 2009 #
Running 22:04 [4] 5.52 km (4:00 / km)
shoes: New balance M768
am going to see basshunter tonight so no time for intervals.
went for a quickish run instead. up to crookes, down springvale, down to union, back along glossop and clarkehouse
went for a quickish run instead. up to crookes, down springvale, down to union, back along glossop and clarkehouse
Wednesday Feb 11, 2009 #
Running intervals 31:00 [5]
shoes: New balance M768
physiology test at hallam
measurements first: height, weight, blood pressure, lung function, blood tests
then lactate threshold test;
3mins running at comfortable 'recovery run' pace - 11km/h
1 min rest whilst blood taken
3mins on 12km/h
1min rest
and so on up until 18km/h
had to gauge on a 6-20 scale how hard you thought each effort was. 6 being no effort, 20 being maximum effort. (why not just go from 1-14???????)
was up to 16 (hard) by the end.
probs intensity 3 at start and definitely 5 at the end
measurements first: height, weight, blood pressure, lung function, blood tests
then lactate threshold test;
3mins running at comfortable 'recovery run' pace - 11km/h
1 min rest whilst blood taken
3mins on 12km/h
1min rest
and so on up until 18km/h
had to gauge on a 6-20 scale how hard you thought each effort was. 6 being no effort, 20 being maximum effort. (why not just go from 1-14???????)
was up to 16 (hard) by the end.
probs intensity 3 at start and definitely 5 at the end
Running 7:00 [5]
shoes: New balance M768
10 mins rest then vo2 max test
started off at 15km/h on 1% gradient for 1 min
then increasing by 1% each min until you can't go anymore
think i went up to 7% but not sure
had to have a mouthpiece and noseclip in both tests which was really annoying because can't swallow and was dribbling everywhere!
also had a harness for the vo2 max which was really annoying
end result: vo2 max=61.7, will find out more detailed results soonish.......
started off at 15km/h on 1% gradient for 1 min
then increasing by 1% each min until you can't go anymore
think i went up to 7% but not sure
had to have a mouthpiece and noseclip in both tests which was really annoying because can't swallow and was dribbling everywhere!
also had a harness for the vo2 max which was really annoying
end result: vo2 max=61.7, will find out more detailed results soonish.......
Tuesday Feb 10, 2009 #
Circuits 50:00 [2]
easy 50 mins at the gym with course mate
15 mins on x trainer, intensity 6
then a few weights
15 mins on x trainer, intensity 6
then a few weights
Monday Feb 9, 2009 #
Running 5:00 [3]
shoes: New balance M768
jog to goodwin. met sophie on the way so walked with her
Circuits warm up/down 20:00 [3]
shoes: New balance M768
the usual
Circuits 40:00 [3]
shoes: New balance M768
45/15
found it pretty tough today; arms felt especially tired for some reason.
really need to concentrate on keeping body straight and keeping core working.
found it pretty tough today; arms felt especially tired for some reason.
really need to concentrate on keeping body straight and keeping core working.