Training Log Archive: fluceluceIn the 7 days ending Mar 29, 2009:
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Sunday Mar 29, 2009 #
Note
(rest day)
travelled from london to glasgow via sheffield
Saturday Mar 28, 2009 #
cycling 14:09 [3] 4.0 mi (17.0 mph)
Gym bike cycling intervals - 6 mins hard, 6 mins easier - 6 mins hard (but decided to stop at 4 miles)
was trying to catch the woman up next to me who had dowe 30mins cycling by the time i got on the machine...when i finished she still hadnt managed 6 miles so i was gaining well :-P
was trying to catch the woman up next to me who had dowe 30mins cycling by the time i got on the machine...when i finished she still hadnt managed 6 miles so i was gaining well :-P
S&C 20:00 [3]
Leg extensions - 2X15~@18kg
leg flexions - 2X15 @18kg
Chest press - 2X15 @18kg
Arm things - 15@18kg
random other attempts and exercises I was meant to do but arms/legs had had enough
leg flexions - 2X15 @18kg
Chest press - 2X15 @18kg
Arm things - 15@18kg
random other attempts and exercises I was meant to do but arms/legs had had enough
Note
Also went skiing on dry ski slope for 1.5hrs - got fairly confident on it! wooo mebbe i can ski not on snow after all!
and did about 20mins swimming gently too...
and did about 20mins swimming gently too...
Friday Mar 27, 2009 #
Running 55:20 [2] 5.7 mi (9:42 / mi) +197m 8:46 / mi
rest day plan didnt last long - Run with phil B up lydgate - through cemetery - down through allotments to rivelin and back up - failed to find the path up to den bank again, next time mbe?
Legs = shot
Legs = shot
Thursday Mar 26, 2009 #
cycling (mountain biking) 1:45:20 [2] 13.63 mi (7.8 mph) +318m
ahr:117 max:168
Gentle ride out up porter brook and then over to eccy woods for a loop and back - think girly rides will be recovery rides from now on...
Running warm up/down 14:47 [2] 2.0 mi (7:23 / mi) +50m 6:51 / mi
Run down to bingham park - was a bit late so ran fast to somerfield - thankfully neill was late too!
Running warm up/down 18:56 [2] 2.0 mi (9:28 / mi)
Run back from intervals
Running (intervals) 19:30 [4]
ahr:161 max:184 shoes: Inov8 mudclaw 330
Hill reps in bingham park - legs were quite tired but tried to run hard and even paced -
1st rep ran for 1:30
2nd rep ran about 20m further in 1:35
3rd - same as 2nd in 1:34
4th - really felt it so back to the distance of the 1st one in 1:33
5th - back up towards the 2nd/3rd distance in 1:32
6th - felt really really hard but made it to the distance of the 1st one in 1:26
good end to the wks training I think...although I might get tempted to do something tomorrow...recovery rate is getting better again so although lungs still a little unhappy they must be getting better! dropped to 140 or below between reps
1st rep ran for 1:30
2nd rep ran about 20m further in 1:35
3rd - same as 2nd in 1:34
4th - really felt it so back to the distance of the 1st one in 1:33
5th - back up towards the 2nd/3rd distance in 1:32
6th - felt really really hard but made it to the distance of the 1st one in 1:26
good end to the wks training I think...although I might get tempted to do something tomorrow...recovery rate is getting better again so although lungs still a little unhappy they must be getting better! dropped to 140 or below between reps
Wednesday Mar 25, 2009 #
cycling warm up/down 13:18 [3] 2.14 mi (9.7 mph)
Ride from home up to snadygate and ride back from manchester rd/fullwood rd junction - traffic lights and cars account for slowness
cycling 1:16:40 [4] 17.8 mi (13.9 mph) +344m
ahr:152 max:170
Wasn't going to train today but legs felt so much better than yesterday and it was so sunny and nice looking when I came out of labs that I couldn't resist
Ride from sandygate road to ringinglow road then past burbage bridge to the road out of hathersage, up the hill to fox house and then back over to ringinglow road and back via fulwood.
Was attempting to go for a faster ride today but the whole thing was uphill and/or into a strong head wind which made it very hard going, think it was ok considering that...
Ride from sandygate road to ringinglow road then past burbage bridge to the road out of hathersage, up the hill to fox house and then back over to ringinglow road and back via fulwood.
Was attempting to go for a faster ride today but the whole thing was uphill and/or into a strong head wind which made it very hard going, think it was ok considering that...
Tuesday Mar 24, 2009 #
cycling 2:00:00 [2] 22.54 mi (11.3 mph) +496m
ahr:121 max:163
Ride to opal to meet Holly from the cycling club. Headed out to rivelin road then alomst to the junc with manchester road but turned right towards stannington, at stannington went down to Dungworth and along damflask res. At the end of the res headed over to strines then the A57 amd back to sheff.
Hadn't been out that way before, think I will head out there again soon! Was very steady ride but I suppose that was probably what I needed today - loosened the legs well again.
Hadn't been out that way before, think I will head out there again soon! Was very steady ride but I suppose that was probably what I needed today - loosened the legs well again.
Monday Mar 23, 2009 #
Running 10:35 [2] 1.3 mi (8:08 / mi) +38m 7:28 / mi
Run to IC then up to goodwin to meet Laura and Ingrid - picked the worst time, so many people around couldn't dodge every1 so was a bit stop start and as ever traffic lights were against me - but good leg loosener
Swimming 8:00 [3] 0.33 km (24:15 / km)
10 lengths mixed front crawl and breast stroke - pool was also very busy so kept getting stuck behind people and having to stop at the ends to wait for people to move
Swimming 15:00 [2]
Gentle leg loosening with Laura and Ingrid followed by steam room for a bit
circuits 40:00 [4]
45/15s proper this wk - can't decide between 4/5 effort but think that my body was too tired to do 5 really - much as it hurt!
managed 24 press ups again - think my arms are starting to get stronger as it was nothing to do with having an easy wk before circuits this time
Gluteal muscles suffering most tonight which made the normally less painful exercises the worst! pissing dog and side leg lifts ow!
Quads came in a close second in terms of nackeredness so made jumping things and the chair painful too!
Found it hard to get a straight plank going which I guess is down to the gluteals again..
managed 24 press ups again - think my arms are starting to get stronger as it was nothing to do with having an easy wk before circuits this time
Gluteal muscles suffering most tonight which made the normally less painful exercises the worst! pissing dog and side leg lifts ow!
Quads came in a close second in terms of nackeredness so made jumping things and the chair painful too!
Found it hard to get a straight plank going which I guess is down to the gluteals again..
circuits warm up/down 20:00 [2]
Warm up/down and stretching at circuits