Training Log Archive: Lewis TIn the 7 days ending Jan 29, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jan 29, 2012 #
Running 35:00 [2] 7.0 km (5:00 / km)
Run out from the flat.
Stretching 20:00 [0]
Some stretching when I got back and then some roller mat exercises. Good to loosen up, shoulders very tender after wednesday.
Saturday Jan 28, 2012 #
Cycling 25:00 [3] 6.0 km (4:10 / km)
Cycled from Cheadle train station and back to Bruntwork park.
Orienteering 14:39 [5] 3.19 km (4:36 / km)
Prologue sprint race at Bruntwork park. Orienteering went well. Control flow was good and was planning ahead well. Lost time on the long leg, didnt plan my routechoice well and was very hesitant. Running speed was good, felt like my threshold pace.
Orienteering 18:28 [3] 4.15 km (4:27 / km)
Chasing sprint. Started 16 seconds ahead of Tom Horton. Started ok, ran in the wrong direction for the first 10 metres before I realised where number one was. Hit number one and two well and looked back and saw Tom and oli coming into number one. Ran well and control flow was good keeping ahead of Oli who was on the same gafel as me. Kept on running well and spiking each control. Ended up being about 45 seconds ahead of only. Pleased with how I ran the race with people close behind me. Good event.
Warm up/down 40:00 [3]
Warm up before each race and warm down. Also collected a few controls in at the end.
Thursday Jan 26, 2012 #
Running 25:00 [3] 6.0 km (4:10 / km)
Easy run out from the flat.
Wednesday Jan 25, 2012 #
5 PM
Running 15:00 [3] 2.6 km (5:46 / km)
Finished early from Uni so went early to training after something to eat. Nice easy run from the station up to the track.
Running 23:30 [4] 6.0 km (3:55 / km)
Track was locked when I got there so dumped my bag in a bush and did the threshold run I was going to do around the park instead. Did two loops of the park and then two loops extended out on the streets near the park. Was running comfortable and felt strong. Was supposed to be 20 mins but forgot about the time. Ended up hitting 6km dead on so was pleased with that. Not as enjoyable running on your own because you dont have anyone to pace with and motivate you. Enjoyed it though.
6 PM
Strength 10:00 [3]
Did some squats before people got there in the gym.
8 sets of 5 reps - 60kg. Felt good and comfortable throughout the sets.
8 sets of 5 reps - 60kg. Felt good and comfortable throughout the sets.
Strength 30:00 [5]
Intense continous strength session.
One set a min for 30 mins.
5 pull ups
10 push ups
10 squats.
Did 5 pull ups for the first ten sets then 3 for the rest. Really tough session, legs felt like jelly afterwards. Arms are dead!
Throughout the session I did:
110 pull ups
300 push ups
300 squats.
One set a min for 30 mins.
5 pull ups
10 push ups
10 squats.
Did 5 pull ups for the first ten sets then 3 for the rest. Really tough session, legs felt like jelly afterwards. Arms are dead!
Throughout the session I did:
110 pull ups
300 push ups
300 squats.
7 PM
Running 17:00 [2] 2.6 km (6:32 / km)
Easy run back to the station.
Tuesday Jan 24, 2012 #
12 PM
Strength 20:00 [4]
Short strength session I think I will do on alternative days.
50 Crunches
20 press ups
50 unweighted squats
30 second plank.
Repeated this 3 times.
Then did some roller mat exercises at the end.
50 Crunches
20 press ups
50 unweighted squats
30 second plank.
Repeated this 3 times.
Then did some roller mat exercises at the end.
6 PM
Running 25:00 [3] 4.5 km (5:33 / km)
Easy run.
Monday Jan 23, 2012 #
Spinning 45:00 [4] 20.0 km (2:15 / km)
Went to the gym because I didnt want to run in on the roads today. Started off with some spinning which also measured your distance. Did a fairly constant pace with a 5 minute hard hill section in the middle. Missed spinning from Sweden last year!
Running 15:00 [4] 3.2 km (4:41 / km)
Running on the treadmill with an incline. Started off with an easy incline and then went harder towards the end. Used it as a sort of long hill session.
Strength (Rowing) 10:00 [3]
Easy rowing session.
Core stability 20:00 [2]
Some simple core exercises to finish.