Training Log Archive: bexhardingIn the 7 days ending May 17, 2009:
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Sunday May 17, 2009 #
Core (Start programme) 20:00 [1]
Did bridges clams and plank and some stretching
Running (Recovery) 45:00 [2]
Went to dacorum and tring Sunday session only did the warm up and drills though and had a jog round to recover from yesterday didn't feel to bad to be honest once I had warmed up but then tried to do an higher intensity and felt very tired and was very wet so just kept moving.
Saturday May 16, 2009 #
Running warm up/down 15:00 [1]
5 minute jog and mini stretch
Then walked back to car park after race.
Had banana rego can't decide if i like it or hate it but it does do it's magic!
Then walked back to car park after race.
Had banana rego can't decide if i like it or hate it but it does do it's magic!
Running long (Fairfield) 2:01:55 [3] 16.12 km (7:34 / km) +910m 5:54 / km
ahr:166 max:184
First long fell race!!!
Um wasn't as hard as I thought it would be it's just completely different feeling to cross country. Enjoyed it and want to go again to do it under 2 hours!!! Now I know where I should push etc.
Um wasn't as hard as I thought it would be it's just completely different feeling to cross country. Enjoyed it and want to go again to do it under 2 hours!!! Now I know where I should push etc.
C • Time 5
Friday May 15, 2009 #
Core (Start Programme) 20:00 [1]
(rest day)
2 x 10 each leg leg lengthens
2 x 10 each leg leg dropouts
10 x 12 second sit ups
1 x 30 cores stabilisers things
10 x each leg dropping like leg lengthens but harder
10 x 7 second right side sit ups
10 x 7 second left side sit ups
15 x dorsal raises
2 x 10 each leg leg dropouts
10 x 12 second sit ups
1 x 30 cores stabilisers things
10 x each leg dropping like leg lengthens but harder
10 x 7 second right side sit ups
10 x 7 second left side sit ups
15 x dorsal raises
Thursday May 14, 2009 #
Running warm up/down 32:00 [1] 3.2 km (10:00 / km)
Did 900m warm up jog.
Stretches
Drills lots!
Then to warm down did 2 laps of track slowly : )
Plus some stretching as not everyone had finished but not sure how long for so havn't included them.
Stretches
Drills lots!
Then to warm down did 2 laps of track slowly : )
Plus some stretching as not everyone had finished but not sure how long for so havn't included them.
Running intervals 17:42 [4] 2.6 km (6:48 / km)
ahr:157 max:186
New max heart rate!!
Anyway session was 6 x 400m with 90sec rest on same time per 100 as for the 300m' s (20 seconds).
Was pretty tough session but still didn't feel like i was pushing enough plus we had extra 30 second rest for last one because I mentioned I was having trouble breathing it was almost like I was hyperventilating but not quite I think it's because we were training on the aerobic anaerobic border which is probs quite good ...?
Anyway session was 6 x 400m with 90sec rest on same time per 100 as for the 300m' s (20 seconds).
Was pretty tough session but still didn't feel like i was pushing enough plus we had extra 30 second rest for last one because I mentioned I was having trouble breathing it was almost like I was hyperventilating but not quite I think it's because we were training on the aerobic anaerobic border which is probs quite good ...?
Core 40:00 [1]
10 x 15 second hold bridges
3 x 30 straight leg clam rightside
3 x 30 straight leg clam leftside
2 x 1 minute plank
2 x 30 second side plank right
2 x 30 second side plank left
3 x 30 second 747 right
3 x 30 second 747 left
3 x 24 lunges
3 x 30 second running on the wall right
3 x 30 second running on the wall left
3 x 30 straight leg clam rightside
3 x 30 straight leg clam leftside
2 x 1 minute plank
2 x 30 second side plank right
2 x 30 second side plank left
3 x 30 second 747 right
3 x 30 second 747 left
3 x 24 lunges
3 x 30 second running on the wall right
3 x 30 second running on the wall left
Stretching 15:00 [0]
Had a lie in today : ) then did some stretching as didn't after run last night.
Wednesday May 13, 2009 #
Core (Start Programme) 20:00 [1]
Running warm up/down (Warm down) 7:00 [1]
Just warm down jog round cricket pitch and field next to it.
Running long 1:20:16 [3] 12.88 km (6:14 / km)
Went with the Tring Running Club - was a bit slow to start but never mind got the distance in can speed it up next time. Got a nice hill in near the end and felt ok for all of it : ) And then last 2.5 km was quicker.
Also as in Tring new area not been in before which makes it more interesting.
Also as in Tring new area not been in before which makes it more interesting.
Tuesday May 12, 2009 #
Core (Start programme) 40:00 [1]
10 x 15 second hold bridges
3 x 30 straight leg clam rightside
3 x 30 straight leg clam leftside
2 x 1 minute plank
2 x 30 second side plank right
2 x 30 second side plank left
3 x 30 second 747 right
3 x 30 second 747 left
3 x 24 lunges
3 x 30 second running on the wall right
3 x 30 second running on the wall left
3 x 30 straight leg clam rightside
3 x 30 straight leg clam leftside
2 x 1 minute plank
2 x 30 second side plank right
2 x 30 second side plank left
3 x 30 second 747 right
3 x 30 second 747 left
3 x 24 lunges
3 x 30 second running on the wall right
3 x 30 second running on the wall left
Circuits 55:00 [4]
Warm up jog and drills
Then did punching sparring thing with mits and pads 3 minutes sparring and 3 minutes of being sparred against.
Then a circuit one minute efforts aerobic one this week.
Then did shuttles except wearing the mits and at one end of hall had partner and had to do 10 hits and keep doing this for 2 minutes.
Then did abs work
Then stretch warm down.
Then did punching sparring thing with mits and pads 3 minutes sparring and 3 minutes of being sparred against.
Then a circuit one minute efforts aerobic one this week.
Then did shuttles except wearing the mits and at one end of hall had partner and had to do 10 hits and keep doing this for 2 minutes.
Then did abs work
Then stretch warm down.
Monday May 11, 2009 #
Core (Start Programme) 20:00 [1]
Did
2 x 10 each leg leg lengthens
2 x 10 each leg leg dropouts
10 x 12 second sit ups
2 x 20 cores stabilisers things
10 x each leg dropping like leg lengthens but harder
10 x 7 second right side sit ups
10 x 7 second left side sit ups
10 x dorsal raises
2 x 10 each leg leg lengthens
2 x 10 each leg leg dropouts
10 x 12 second sit ups
2 x 20 cores stabilisers things
10 x each leg dropping like leg lengthens but harder
10 x 7 second right side sit ups
10 x 7 second left side sit ups
10 x dorsal raises
Running warm up/down 27:00 [2] 4.0 km (6:45 / km)
Did jog round the block warm up for 10 minutes (2.5km)
Then did drills for 5 minutes
Then another 5 minute jog to start.
7 Minute warm down with bry
Then did drills for 5 minutes
Then another 5 minute jog to start.
7 Minute warm down with bry
Running hills 16:20 [5] 2.74 km (5:58 / km)
ahr:154 max:184
Did a long hills session again very weird and hard work but actually much more enjoyable than timed one.
Did all the way to top of the hill then 40m flat along the top, total 350m.
Then about 3 minute rest this times four.
hill times - 1.45 (was chasing sister plus the first one)
1.50
1.50
1.49
Did all the way to top of the hill then 40m flat along the top, total 350m.
Then about 3 minute rest this times four.
hill times - 1.45 (was chasing sister plus the first one)
1.50
1.50
1.49