Training Log Archive: bexhardingIn the 7 days ending Oct 9, 2011:
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Sunday Oct 9, 2011 #
Running 1:40:11 [3] 12.49 km (8:01 / km) +550m 6:34 / km
Long run in Pentlands circular loop from Flotterstone going up and over a lot but trying to avoid too many tops as it was very windy. Time passed very quickly feeling a little sore in my glutes and foot not great on climbs and bashed it on downhill and had to stop walk for a little bit but feels good now I've stopped.
Saturday Oct 8, 2011 #
Running 17:00 [1]
Warm up jog and drills not so long as normal as a wee bit later than planned but still felt warm before I started.
Warm down walk and hobble foot seized up as soon as I stopped.
Warm down walk and hobble foot seized up as soon as I stopped.
Running race 20:04 [4] 5.0 km (4:01 / km)
Did the 5km parkrun at Cramond.
Felt alright for all of it was really trying to concentrate on keeping going at a good pace because as soon as I started thinking about the pain or the weather I slow. Less windy than when I did it last which is probably why I did it faster as I'm not as ft and foot was mostly fine but occasionally thought it was making me run funny.
Splits were:
1km: 3.48
2km: 4.05
3km: 4.02
4km: 4.07
5km: 4.01
Bit fast at the start but possibly inevitable.
Felt alright for all of it was really trying to concentrate on keeping going at a good pace because as soon as I started thinking about the pain or the weather I slow. Less windy than when I did it last which is probably why I did it faster as I'm not as ft and foot was mostly fine but occasionally thought it was making me run funny.
Splits were:
1km: 3.48
2km: 4.05
3km: 4.02
4km: 4.07
5km: 4.01
Bit fast at the start but possibly inevitable.
Friday Oct 7, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises
Front squat 3*5 35 kg, 40kg, 40kg, 11*38 kg
Pull ups 3*3 BW 6 more with red band until I couldn't do anymore
DB(single arm) press step up 3* 12 at 6kg
4 way jump 3*3
Candlestick 3*6
Core circuit 25 seconds on 15 seconds off * 3
DB push press
MB slam
Crunches
BB pull up
Lateral side steps
Get up get down
Stretching rolling out
Front squat 3*5 35 kg, 40kg, 40kg, 11*38 kg
Pull ups 3*3 BW 6 more with red band until I couldn't do anymore
DB(single arm) press step up 3* 12 at 6kg
4 way jump 3*3
Candlestick 3*6
Core circuit 25 seconds on 15 seconds off * 3
DB push press
MB slam
Crunches
BB pull up
Lateral side steps
Get up get down
Stretching rolling out
Thursday Oct 6, 2011 #
Running 7:54 [1] 0.31 km (25:29 / km) +0m 25:22 / km
ahr:158 max:163
Warm up jog locating satellites geting used to the wind.
Running tempo 46:36 [4] 10.01 km (4:39 / km) +239m 4:10 / km
ahr:164 max:187
10km hilly loop from KB round the meadows through morningside across braids hill road and down through liberton and back to KB quite enjoyed a threshold run on the roads slightly stiff ankle/top of the foot but not too painful.
Running 5:16 [1] 0.71 km (7:25 / km) +3m 7:16 / km
ahr:124 max:144
Warm down jog/walk
Orienteering 49:10 [2] 6.11 km (8:03 / km) +287m 6:31 / km
ahr:141 max:170
Ran up to playpark and then was given a line course around the seat. Went and did part of that and after 35 minutes ran home. It was windy and cold feeling pretty tired and phlegmy and just a little stressed out with work I think so headed back a bit early from the course.
Note
Core abs and glutes circuit
Wednesday Oct 5, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises and physio exercises
3*5 BB back squat at 45kg - drop out set 13 reps at 38kg
3*5 Military press 3*20kg - drop out set 12 reps 18.5kg
4*12 OH lunges with 2*6kg, 2*7kg
Trunk circuit *3
10 MB v sits 4kg
10 mini roller roll outs (have to pull in core more back aches)
10 hi - lo disc chopper 10kg
10 MB plyo ab throws 4 kg
Roll outs and stretch
Run home
3*5 BB back squat at 45kg - drop out set 13 reps at 38kg
3*5 Military press 3*20kg - drop out set 12 reps 18.5kg
4*12 OH lunges with 2*6kg, 2*7kg
Trunk circuit *3
10 MB v sits 4kg
10 mini roller roll outs (have to pull in core more back aches)
10 hi - lo disc chopper 10kg
10 MB plyo ab throws 4 kg
Roll outs and stretch
Run home
Running 1:40:00 [3] 12.5 km (8:00 / km) +278m 7:12 / km
Long run in the pentlands a one way from West Linton to the fishing hut by the reservoir.
Good as the wind behind outr backs and mix of terrain and some tracks. However the weather was awful to start with and got worse then suddenly we were out of hail and cloud and it was sunny a lovely final half. Complete guess at the distance by just looking at map kilometre squares.
Good as the wind behind outr backs and mix of terrain and some tracks. However the weather was awful to start with and got worse then suddenly we were out of hail and cloud and it was sunny a lovely final half. Complete guess at the distance by just looking at map kilometre squares.
Tuesday Oct 4, 2011 #
Running 20:00 [1]
Warm up jog to the gym and 5 minutes on the treadmill.
Then run home 10 minutes.
Then run home 10 minutes.
Running tempo 30:00 [4] 7.0 km (4:17 / km)
Intervals on the treadmill - foot fine until warm down.
The session was
2 * 75 seconds each with 75 second recovery
2 * 90 second with 90 second recovery
2 * 2 minute 30 seconds with 90 second recovery
1 * 3 minute 90 seconds recovery
1 * 75 seconds
The session was
2 * 75 seconds each with 75 second recovery
2 * 90 second with 90 second recovery
2 * 2 minute 30 seconds with 90 second recovery
1 * 3 minute 90 seconds recovery
1 * 75 seconds
Note
Core circuit abs and glutes
Monday Oct 3, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises
3*12 DB snatches 9kg
3*12 DB push press 10kg
4*8 OH squats 15kgmoving up to 20kg
3*3 5 step bounds better than last week
3*3 pull ups using red band they are gradually getting easier though I can't manage without a band yet.
3*12 MB rotation taps kneeling and throwing at the wall.
Tabata circuit 20/10 10 reps bike, punch bag and agility ladders
Ran home.
3*12 DB snatches 9kg
3*12 DB push press 10kg
4*8 OH squats 15kgmoving up to 20kg
3*3 5 step bounds better than last week
3*3 pull ups using red band they are gradually getting easier though I can't manage without a band yet.
3*12 MB rotation taps kneeling and throwing at the wall.
Tabata circuit 20/10 10 reps bike, punch bag and agility ladders
Ran home.
Cycling 45:00 [1]
Easy cycle to recover from the weekend chat with ellie.