Training Log Archive: bexhardingIn the 7 days ending Sep 18, 2011:
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Sunday Sep 18, 2011 #
Cycling 1:20:00 [3]
Spinning first hour was gradually increasing intensity then taing it down and building it up again. The did 3 sets of 20/10 tabata.
Saturday Sep 17, 2011 #
Strength and Conditioning 55:00 [3]
Warm up excercises
Friday morning session
Friday morning session
Cross Training 25:00 [3] 5.0 km (5:00 / km)
Rowing first half tough then settled into rhythm.
Cross Training 40:00 [3]
Hill session on the cross trainer, while I'm not running trying to have some variety.
Friday Sep 16, 2011 #
Core 20:00 [3]
Cycling 50:00 [3]
Spinning should have written this up before as I can't remember what I did
Thursday Sep 15, 2011 #
Core 20:00 [3]
The glute and ab circuit I have been doing.
Running 25:00 [3]
Run on the seat before the alc-o nice evening, quite windy. Foot not bad just sore on downhills.
Wednesday Sep 14, 2011 #
Strength and Conditioning 1:00:00 [2]
First proper S & C session of the year.
Warm up exercises
3*5 BB squat 40kg
3*5 Military press 15kg and 20kg
4*12 DB overhead lunges
4*8 kieser reverse fly - very hard!
Trunk circuit - 3*10
MB V ups
Kieser Lo-Hi
Roller Roll outs
MB plyo sit ups
Warm up exercises
3*5 BB squat 40kg
3*5 Military press 15kg and 20kg
4*12 DB overhead lunges
4*8 kieser reverse fly - very hard!
Trunk circuit - 3*10
MB V ups
Kieser Lo-Hi
Roller Roll outs
MB plyo sit ups
Cross Training 1:20:00 [3]
Cross training in the gym as my foot has been sore I am keeping up with stretching and arch strengthening exercises s hopefully better soon. Session with heart rate average 148bpm and doing 'hilly' session.
Tuesday Sep 13, 2011 #
Core 20:00 [1]
Running 19:23 [2] 3.66 km (5:18 / km) +87m 4:44 / km
ahr:160 max:170
Warm up
Was trying to think about my stride rate it is about 172 so not quite as high as really good runners but not far off. Also trying to think about breating to stride ratio not easy to count and breathe!
Was trying to think about my stride rate it is about 172 so not quite as high as really good runners but not far off. Also trying to think about breating to stride ratio not easy to count and breathe!
Running 13:44 [3] 2.51 km (5:28 / km) +35m 5:07 / km
ahr:166 max:185
First orienteering loop foot felt really sore on the cobbles and just couldn't go faster back to just intervals I think.
Running 16:18 [3] 3.09 km (5:17 / km) +37m 4:59 / km
ahr:169 max:180
Second loop much similar story.
Running 9:13 [1] 1.38 km (6:41 / km) +15m 6:21 / km
ahr:149 max:159
Warm down.