Training Log Archive: Isla

In the 7 days ending Dec 27, 2009:

2:15

0:00

Run hills (Kennedys Bush) 59:00 [3] 10.0 km (5:54 / km) +400m 4:55 / km
shoes: Brooks cascadia 4

feeling a bit stiff today..
up the track to summitrd and back.

Run warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks cascadia 4

up + down

Run intervals ((run time)) 10:00 [4]

pyramid intervals -

:30
:45
1:00
1:15
1:30
1:30
1:15
1:00
:45
30

all at 70%. walk back recovery, same distance as run.

Strength/Speed 18:00 [4]

athletics circuits - 2x45on15off/2mins.

Strength/Speed 5:00 [2]

quick medball soccer throw

mtb/cycle 35:00 [1]

cruisey cycle, chilling.

Athletics Training 1:10:00 [4]

warmup, lotsof strideouts focusing on style. Jumps (heavy), 6x300 @75%/4mins-times were:
52
57
54
55
54
55

Strength/Speed 5:00 [3]

quick medball soccer throw

Run 19:50 [3] 4.0 km (4:58 / km)

steady, then picked it up for the last km, did that in 4:40. Headwind on way back. Flipping hot, sweats back!:)

mtb/cycle 34:20 [3] 16.5 km (2:05 / km)

nice evening for it!

Strength/Speed 15:00 [3]

2 x ab circuit + calves and pressups.

Athletics Training 1:15:00 [4]

warmup, strideouts. sledge pushpull 30m x4. jumps(heavy). 5 x400m @75%/5mins - times were 1:24, 1:25, 1:24, 1:26, 1:28.

Soccer Training 1:00:00 [3]

games