Training Archive: salalIn the 7 days ending 2008-03-09:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Mar 9 | ||
| Running 2:10:00 [3] 13.07 km (9:57 / km) | |
| Running the Baden Powell with Meghan and Petra, lost the trail on the way back, and ended up a bit confused and doing even more climb than needed (calves burning ;). Had to go slower at the end, since Petra turned her ankle slightly... | ||
Friday Mar 7 | ||
| Running 47:00 [3] | |
| Run in the woods with Meghan M. | ||
| Intervals 15:00 [3] | |
| Short hill intervals - steepish trail leveling off for the second half.
1:15 Interval 2:49 Rest 1:13 I 2:18 R 1:11 I 2:47 R 1:12 I 2:59 R 1:12 I | ||
| Running 21:00 [3] | |
| Run to gym after intervals, and 5 minute run home from gym | ||
| Weight training 45:00 [1] | |
| Weights, core, some one legged leg work. | ||
Thursday Mar 6 | ||
| Biking 1:00:00 [2] | |
| Bike to and from downtown with Meghan M. | ||
Wednesday Mar 5 | ||
| Stretching/exercises 20:00 [1] | |
| arms, glutes, hams/quads, one legged squats, core | ||
| Biking 30:00 [2] | |
| To downtown | ||
| Biking 35:00 [1] | |
| slow bike home with mum | ||
Tuesday Mar 4 | ||
| Stretching/exercises 25:00 [1] | |
| Core - on ball
Squats - single/double legged (+ weights), ball behind back controlling hips Glute/hamstring - crunches with ball, side raises with weight, etc Arms - free weights mostly, while on ball | ||
| Running 19:00 [2] | |
| warm up - late to track... busy and bus issues. | ||
| Intervals 30:00 [4] | |
| 4:24 Interval on grass
1:28 rest 4:33 Interval on grass 1:34 rest 4:59 1200m on track 1:45 rest 4:54 1200m on track 2:14 rest 4:57 1200m on track Felt pretty shitty, and not very fast, still coming back from three weeks of up and down sickness including a round of antibiotics for bronchitis. Focused on my running form on the track. Felt like I was moving my arms well. | ||
| Running 29:00 [2] | |
| silly walks, lunges, strides and a warm down run. | ||
Monday Mar 3 | ||
| Running 1:11:00 [3] 13 km (5:28 / km) | |
| run in the woods with meghan | ||