Training Log Archive: bexhardingIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Strength and Conditioning 1:00:00 [3]
Agility session
Warm up exercises
Agility ladders
Med ball work
stiff leg rebounds, hopping gently, clap push ups
single leg drives and skipping to reintroduce explosiveness to calf
Rolling out and stretching
Warm up exercises
Agility ladders
Med ball work
stiff leg rebounds, hopping gently, clap push ups
single leg drives and skipping to reintroduce explosiveness to calf
Rolling out and stretching
Cycling 1:35:00 [2] 29.5 km (3:13 / km) +200m 3:07 / km
Not feeling super fresh and not very motivated by a long gym session so took and easy bike ride in the sun instead and felt much better after.
Core 10:00 [0]
Ended bike ride at the gym did 10 mins physio work mostly single leg stuff.
Stretching 10:00 [0]
Rolling out and stretching in gym after bike ride.
Note
Route to Christmas must start tomorrow!!
Tuesday Nov 29, 2011 #
Running 29:00 [2] 5.0 km (5:48 / km)
Easy morning run foot feels good.
Cycling 52:00 26.9 km (1:56 / km)
10 min w/u
8* 3 min on 1 min rest final rep did an extra minute
10 min cool down
8* 3 min on 1 min rest final rep did an extra minute
10 min cool down
Stretching 10:00 [0]
Rolling out and stretching after
Monday Nov 28, 2011 #
Strength and Conditioning 1:00:00 [3]
Rowing 20:00 [2] 3.6 km (5:33 / km)
4 sets of 4*30 seconds off 30seconds on.
Cycling 40:00 20.0 km (2:00 / km)
4 minutes then the test
4 minutes at 9 intensity 105-110 rpm, avg HR:135
4 minutes at 10 intensity 105-110 rpm, avg HR:147
4 minutes at 11 intensity 105-110 rpm, avg HR:155
4 minutes at 12 intensity 105-110 rpm, avg HR:168
10 minutes of 1 minute on out of seat and 1 minute in seat at same intensity hard 10 minutes!! Avg HR 168
10 minutes with 3 1 km reps under 2 minutes in length.
4 minutes at 9 intensity 105-110 rpm, avg HR:135
4 minutes at 10 intensity 105-110 rpm, avg HR:147
4 minutes at 11 intensity 105-110 rpm, avg HR:155
4 minutes at 12 intensity 105-110 rpm, avg HR:168
10 minutes of 1 minute on out of seat and 1 minute in seat at same intensity hard 10 minutes!! Avg HR 168
10 minutes with 3 1 km reps under 2 minutes in length.
Core 10:00 [3]
Physio exercises: a little light hopping side to side and bouncing between two bosus! Along with dips heel raises etc.
Stretching 10:00 [0]
Rolling out after the sessions and stretching calf, hamstrings and bum.
Sunday Nov 27, 2011 #
Cycling 1:40:00 [3] 45.0 km (2:13 / km)
Long easy spin with maps including WOC 2013 area, alicante, switzerland
Saturday Nov 26, 2011 #
Running 30:00 [2]
Friday Nov 25, 2011 #
Strength and Conditioning 1:00:00 [3]
New session - same warm up.
Very upper body and core focused.
Plus Toni took video footage of us running and told us how we could improve our style. I need to less curved over and more upright - use core to hold upper body properly.
Very upper body and core focused.
Plus Toni took video footage of us running and told us how we could improve our style. I need to less curved over and more upright - use core to hold upper body properly.
Cycling 1:30:00 [3] 42.0 km (2:09 / km)
ahr:147 max:167
Long spin
Looking forward to a easy week next week!
Looking forward to a easy week next week!
Thursday Nov 24, 2011 #
Cycling 1:35:00 38.0 km (2:30 / km)
ahr:147 max:172
40 minutes before spin class steady then spin class for 55 minutes.
Running 27:30 [2] 5.18 km (5:19 / km)
Tried a bit shorter today and foot not sure whilst running and not nearly as sore afterwards in fact pretty much nothing pain wise after!
Wednesday Nov 23, 2011 #
Strength and Conditioning 1:00:00 [3]
Warm up
Agility session - just to clarify doing the agility ladders, med ball and core stuff but limiting plyo to good leg and few light two legged jumps.
Rolling out
Agility session - just to clarify doing the agility ladders, med ball and core stuff but limiting plyo to good leg and few light two legged jumps.
Rolling out
Core 15:00 [3]
Physio exercises
Cycling 1:00:00 [2] 28.8 km (2:05 / km)
Easy peasy spin low heart rate with Biglands map reliving the middle race from last year.
Tuesday Nov 22, 2011 #
Running 40:00 [3] 8.0 km (5:00 / km) +280m 4:15 / km
Cycling 55:00 30.0 km (1:50 / km)
Intervals on bike
10 min w/u
7* 4 min on 1 min off
10 min cool down
10 min w/u
7* 4 min on 1 min off
10 min cool down
Stretching 10:00 [0]
Rollers and stretching feeling very tight shoulders quads hamstrings and ITB
Monday Nov 21, 2011 #
Strength and Conditioning 1:15:00 [3]
5 PM
Cycling 1:05:00 [3] 33.0 km (1:58 / km)
Testing :
140 bpm intensity 9 - 2.1km
150 - 2.3 km
160 - 2.0 km
170 - 2.0
140 bpm intensity 9 - 2.1km
150 - 2.3 km
160 - 2.0 km
170 - 2.0
Sunday Nov 20, 2011 #
Cycling 1:27:21 [2] 27.86 km (3:08 / km) +191m 3:02 / km
Pretty easy going cycle.
Stretching 10:00 [1]
Core 10:00 [1]
Physio exercises
Saturday Nov 19, 2011 #
Cycling 1:15:00 37.0 km (2:02 / km)
ahr:140
Long spin feeling tired this morning - long week.
Stretching 15:00 [1]
Rolling out and stretching after spinning.
Friday Nov 18, 2011 #
Strength and Conditioning 45:00 [3]
Warm up exercises
Strength maintainance
3*5 pull ups red band for one set then on my own with a hand from Hollie!
3*5 stiff leg dead lifts 45 then 47.5kg for second two sets
Heel raises and stretching after rowing.
Strength maintainance
3*5 pull ups red band for one set then on my own with a hand from Hollie!
3*5 stiff leg dead lifts 45 then 47.5kg for second two sets
Heel raises and stretching after rowing.
Cross Training 16:00
Rowing - usual set up for a Friday
4 sets of 4* 30 seconds on 30 seconds off.
4 sets of 4* 30 seconds on 30 seconds off.
Cycling 1:00:00 30.0 km (2:00 / km)
ahr:149
Went in a did warm up then 5 minutes not excatly on and off but just chaning what I was doing stood up, sat down, fast legs or on higher intensity. The cool down.
Core 15:00 [1]
5 minutes of physio exercises before I began and then rolling out and stretching after spinning.
Thursday Nov 17, 2011 #
Cycling 1:00:00
ahr:149
Morning spin session
10 minutes warm up
15 minutes at 160
then 3 sets of 5 minutes 'hill climb' and 5 minutes flat.
5 minute cool down.
10 minutes warm up
15 minutes at 160
then 3 sets of 5 minutes 'hill climb' and 5 minutes flat.
5 minute cool down.
Running 31:10 [2] 5.18 km (6:01 / km) +127m 5:22 / km
Easy jog round the meadows into marchmont. Foot feeling good until literally last 2 minutes. But nothing major.
Core 20:00 [1]
DId and abs and glutes session
Then single leg work on the wobble cushionn.
Then single leg work on the wobble cushionn.
Wednesday Nov 16, 2011 #
Strength and Conditioning 1:05:00 [3]
Warm up exercises
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, little skips.
Agility circuits
Mix of Medball and core work with jumping and agility ladders.
Limited jumping so plenty of time to do physio exercises single leg work and glute work.
Rolling out after.
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, little skips.
Agility circuits
Mix of Medball and core work with jumping and agility ladders.
Limited jumping so plenty of time to do physio exercises single leg work and glute work.
Rolling out after.
Cycling 1:30:00 [3] 47.0 km (1:55 / km)
ahr:154
In the gym long spin session playing around with different intensties and times trying to keep heart rate around 150 but pushing up as well.
Tuesday Nov 15, 2011 #
Running 28:12 [2] 4.64 km (6:05 / km) +145m 5:15 / km
Bulding up frequency of run not length yet will get there soon.
Foot ok though stilff now (evening
Foot ok though stilff now (evening
Cycling 55:00 22.4 km (2:27 / km)
Spinning in the gym 15 minutes warm up
3*4 minutes on 1 minute off the 2*6 minutes on 1 minute off a few minutes of 8 seconds on really fast then rest as if it was like strides. Then cool down.
Rolling out on rollers afterwards.
3*4 minutes on 1 minute off the 2*6 minutes on 1 minute off a few minutes of 8 seconds on really fast then rest as if it was like strides. Then cool down.
Rolling out on rollers afterwards.
Monday Nov 14, 2011 #
Strength and Conditioning 40:00 [2]
Warm up exercises
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance - offload week as testing again next week
Squats 1*5 at 41kg 1*5 45kg 1*3 50kg
Bench Press 1*5 at 21kg 1*5 25kg 1*3 27.5 kg
Physio exercises rotator cuff and heel raises also done.
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance - offload week as testing again next week
Squats 1*5 at 41kg 1*5 45kg 1*3 50kg
Bench Press 1*5 at 21kg 1*5 25kg 1*3 27.5 kg
Physio exercises rotator cuff and heel raises also done.
Cycling 21:00 10.0 km (2:06 / km)
4 minute on bike raising heart rate.
4 minutes 140 bpm - 2.2 km
4 minutes 150 bpm - 2.2 km
4 minutes 160 bpm - 2.2 km
4 minutes 170 bpm - 1.9 km
Seemed easier this week
4 minutes 140 bpm - 2.2 km
4 minutes 150 bpm - 2.2 km
4 minutes 160 bpm - 2.2 km
4 minutes 170 bpm - 1.9 km
Seemed easier this week
Cycling 1:30:00 42.0 km (2:09 / km)
ahr:148
Spinning in the gym did a mix of things some very fast 1 kms and 3 *5 minutes on harder intensity 5 minutes off. Some cruise type spinning and then 4*3 minute hill climbs out of seat with 1 minute rest. More cruising type thing.
Sunday Nov 13, 2011 #
Core 15:00 [1]
My physio exercises and some abs work and stretching.
Core 15:00 [1]
My physio exercises and some abs work and stretching.
Running 32:20 [2] 5.61 km (5:46 / km) +236m 4:46 / km
Another short jog to see how foot reacts. It was fine during the run just have to wait and see from here.
Bit of a rest/easy day.
Bit of a rest/easy day.
Saturday Nov 12, 2011 #
Cycling 1:30:00 [3] 45.7 km (1:58 / km)
Spinning in the gym between intensity 10 and 13 keeping rpm over 100 generally about 105-110. Heart rate about 150 - 155 bpm.
Friday Nov 11, 2011 #
Strength and Conditioning 40:00 [2]
Warm up exercises
Strength maintainance
3*5 pull ups red band
3*5 stiff leg dead lifts 45kg
Rolling out after rowing and interspersed physio exercises for my foot and general glute and shoulder strength.
Strength maintainance
3*5 pull ups red band
3*5 stiff leg dead lifts 45kg
Rolling out after rowing and interspersed physio exercises for my foot and general glute and shoulder strength.
Cross Training 21:00 [2]
Couple of minutes of warm up getting into being on the rower.
4 sets of Toni's 30 on 30 off*4 on the rower. AIming to get the power and good technique - felt the pressure with the womens boat team on rowers beside me!
4 sets of Toni's 30 on 30 off*4 on the rower. AIming to get the power and good technique - felt the pressure with the womens boat team on rowers beside me!
Cycling 50:00 [4]
10 minutes warm up
6* 4 minutes on 1 minute off - effort was intensity 11 at 110-115rpm heart rate approx 170-175
10 minutes cool down.
Was chirpy again, as I was this morning and enjoyed to session though did find the 4th and 5th effort hard.
6* 4 minutes on 1 minute off - effort was intensity 11 at 110-115rpm heart rate approx 170-175
10 minutes cool down.
Was chirpy again, as I was this morning and enjoyed to session though did find the 4th and 5th effort hard.
Core 15:00 [1]
Did the physio exercises for my fot and ankle stability.
Lunges and side lunges onto bosu
Heel raises
Small leaps onto bosu
Stability circuit - semi circle with bosu, wobble cushion, floor and step and then lunge onto them in random order.
Single leg deep squats with trx
One legged standing on bosu.
Lunges and side lunges onto bosu
Heel raises
Small leaps onto bosu
Stability circuit - semi circle with bosu, wobble cushion, floor and step and then lunge onto them in random order.
Single leg deep squats with trx
One legged standing on bosu.
Thursday Nov 10, 2011 #
Cycling 1:08:00 [3]
Morning spin sessions kept my heart rate between 140 and 150 for the session and just kept going. Intervals tomorrow can't do it that early in the morning!
Running 39:49 [2] 5.94 km (6:42 / km) +161m 5:54 / km
My first run in weeks!! Foot felt fine though a little sore and stiff this evening but no more than after swimming will ice it tonight and mobilise and stretch in s&c tomorrow.
Wednesday Nov 9, 2011 #
Strength and Conditioning 1:00:00 [2]
Warm up exercises
Agility circuits
MB part, hopping/jumping part and agility ladders.
Good session glad to be able to do agility ladders and some two legged jumping and hopping on my left foot.
Rolling out after.
On another note physio was good today my foot is more stable and I can run lightly on even surfaces but side movement is still sore and swimming made my ankle stiff and so will avoid that.
Agility circuits
MB part, hopping/jumping part and agility ladders.
Good session glad to be able to do agility ladders and some two legged jumping and hopping on my left foot.
Rolling out after.
On another note physio was good today my foot is more stable and I can run lightly on even surfaces but side movement is still sore and swimming made my ankle stiff and so will avoid that.
Cycling 2:03:51 [3] 35.02 km (3:32 / km) +226m 3:26 / km
Felt a bit slow and not so great on this ride but otherwise always good to get out of the gym.
Tuesday Nov 8, 2011 #
Cycling 52:00 [4]
Spin class
Swimming 40:00 [3]
Monday Nov 7, 2011 #
Strength and Conditioning 40:00 [3]
Warm up exercises
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance
Squats2*5 at 52.5kg 1*3 at 53.5kg
Bench Press 1*5 at 23.5kg 1*5 at 25kg 1*3 at 27.5kg
Physio exercises such as dips and heel raises done between,
Lunges, inch worms, crawl, hamstring pulse, fig 4 pulse, spidermans, thoracic twist, groin stretch, plyo press ups, trx row, single leg drives, butt kicks, high knees, skips.
Strength Maintainance
Squats2*5 at 52.5kg 1*3 at 53.5kg
Bench Press 1*5 at 23.5kg 1*5 at 25kg 1*3 at 27.5kg
Physio exercises such as dips and heel raises done between,
Cycling 21:00 [3]
Tonis testing on the bike
4 minutes at 140 bpm
4 mintues at 150 bpm
4 minutes at 160 bpm
4 minutes at 170 bpm
4 minutes at 140 bpm
4 mintues at 150 bpm
4 minutes at 160 bpm
4 minutes at 170 bpm
Cycling 40:00 [2]
Easy cycle in the gym feeling a bit bunged up still. Then went and did a good long roller session.
Sunday Nov 6, 2011 #
Cycling 2:03:17 [3] 36.67 km (3:22 / km) +607m 3:06 / km
Went out in the peak district for a beautiful cycle. Felt a bit phlegmy on the first up hill but otherwise good. Got a little bit lost and went further than planned but still felt ok at the end. Lovely way to end what turned out to be a really good squad weekend.
Have been advised to get spd pedals to ensure I use hamstrings and quads, will be looking into it this week.
Have been advised to get spd pedals to ensure I use hamstrings and quads, will be looking into it this week.
Saturday Nov 5, 2011 #
Note
Feeling a little under the weather so went for a walk and did all my physio exercises.
Friday Nov 4, 2011 #
Strength and Conditioning 40:00 [3]
Warm up exercises
Strength maintainance
3*5 pull ups blue band
3*5 stiff leg dead lifts
Bit of rolling not much physio exercises
Strength maintainance
3*5 pull ups blue band
3*5 stiff leg dead lifts
Bit of rolling not much physio exercises
Cross Training 21:00 [2]
Rowing testing session a bit of a warm up then 16 *30 seconds on 30seconds off every 4 minutes a one minute rest not 30 seconds. This was done in our S and C session.
Cycling 1:00:00 [3]
Went into gym and did a spin session not a class but just kept the hear rate about 150 legs going fast and easy with a few stood up harder intensity blocks.
Note
As didnt have time earlier did 0 minutes of rolling after spinning.
Thursday Nov 3, 2011 #
Cycling 50:00 [4] 18.9 km (2:39 / km)
Spin class - as always slightly dreading it but also well up for it. Legs tired felt a bit tired all day will take it easy this weekend I think just getting back after being ill as gland still swollen. Good session that actually went past quickly as I was interested in pushing the rpm and getting the distance.
Wednesday Nov 2, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises - walking drills, lunges, thoracic twists, hamstring stretches, worm walk, spidermans.
Agility circuits
MB part, hopping/jumping part and agility ladders.
Rolling out and stretching
Agility circuits
MB part, hopping/jumping part and agility ladders.
Rolling out and stretching
Cycling 1:35:49 [3] 28.9 km (3:19 / km) +205m 3:12 / km
Took my bike out for a long ride was aiming for a bit longer but that was how long the loop took me. I got up some good flow on the bike routes and roads and am really liking cycling at the moment and getting out of Edinburgh to new places and would love a nice new bike!
Tuesday Nov 1, 2011 #
Cycling 1:00:00 [3] 16.84 km (3:34 / km)
Was such a beautiful day I took my bike from KB through braids and craiglockhart back along the canal and back to KB. Very much enjoyed it.
Cycling 44:00
Spinning in the gym
10 minute warm up
5* 4 minutes on working at 165-170 bpm with 1 minute active rest
10 minute cool down.
10 minute warm up
5* 4 minutes on working at 165-170 bpm with 1 minute active rest
10 minute cool down.