Training Log Archive: Lewis TIn the 7 days ending Feb 13, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 13, 2011 #
11 AM
Long Run 1:45:00 [3] 17.0 km (6:11 / km)
Nice long run with Hilda and Robert from the club hut. Really nice day aswell.
Saturday Feb 12, 2011 #
11 AM
S&C 1:10:00 [4]
Went to the gym with Hilda. Started off with a warm up.
Then did different squats with light weights. Lots of balancing. Then did bicep and tricep work. Then some core work. Then finished of with some streaching.
Then did different squats with light weights. Lots of balancing. Then did bicep and tricep work. Then some core work. Then finished of with some streaching.
Friday Feb 11, 2011 #
Note
(rest day)
Went into Stockholm today. Was interesting getting there because we had over a foot of snow last night so trains and buses where delayed. Went up the tallest building in Stockholm and got some good photos.
Thursday Feb 10, 2011 #
11 AM
Terrain running 30:00 [2] 4.0 km (7:30 / km)
Really easy run through some local terrain with a map. Was nice and when I got back, my legs felt alot better.
5 PM
Aqua jogging 50:00 [3]
Went Aqua jogging with the club. Was really gd once you got the technique going. We did:
30sec
45 sec
1 min
1 min 30 sec
2 min
2min
30 sec recovery between each one.
Repeated this 4 times.
30sec
45 sec
1 min
1 min 30 sec
2 min
2min
30 sec recovery between each one.
Repeated this 4 times.
Wednesday Feb 9, 2011 #
Orienteering 1:12:00 [3] 9.1 km (7:55 / km)
Stockholm by night orienteering event near Taby. It was a mass start of about 40 people which was gd. Try to run my own race, the first half I was with people but then people started to spread out so I was on my own. No huge mistakes, just hesitations and one routechoice error. Apart from that I was pleased with my first race in Sweden.
Warm up/down 15:00 [2]
1 PM
S&C 15:00 [1]
Tuesday Feb 8, 2011 #
11 AM
Short Run 40:00 [3] 6.5 km (6:09 / km)
Nice run around Taby Kyrkby in fresh snow. Really sunny day aswell.
12 PM
Stretching 15:00 [1]
7 PM
Intervals 35:00 [5] 8.5 km (4:07 / km)
Taby OK training from the club hut.
90 second effort (80%), 30 second rest. Ten times.
70 second effort (85%), 20 second rest. Ten times.
90 second effort (80%), 30 second rest. Ten times.
70 second effort (85%), 20 second rest. Ten times.
Warm up/down 30:00 [2] 4.5 km (6:40 / km)
Monday Feb 7, 2011 #
3 PM
S&C 20:00 [1]
1 min plank
20 sit ups
1 min bridge
10 press ups
30 secs right plank/30 secs left plank
20 sit ups
1 min bridge
10 press ups
All after each other with a minute rest inbetween each set. Repeated three times.
20 sit ups
1 min bridge
10 press ups
30 secs right plank/30 secs left plank
20 sit ups
1 min bridge
10 press ups
All after each other with a minute rest inbetween each set. Repeated three times.
8 PM
Spinning 1:00:00 [5]
Spinning with Taby OK. Was a tough session but really enjoyed it, the best session I have done in a while.