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Training Log Archive: BB.

In the 7 days ending Sep 10:

activity # timemileskm+m
  Gym6 8:45:00
  Running5 2:53:45 22.98(7:34) 36.98(4:42) 615
  Total8 11:38:45 22.98 36.98 615
averages - weight:78kg

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Sunday Sep 10 #

Note
(rest day)

Unintentional but kind of needed

Saturday Sep 9 #

Running 14:51 [3] 4.01 km (3:42 / km)

As expected too tired after work so no parkrun, was going for a solo effort, left calf started getting very tight ran a bit further then decided to bail at 4lm ran negative splits every KM though so that's okay, definitely not get any speed endurance there not helped by it was post gym session

4:01
3:42
3:39
3:29

Gym 1:20:00 [3]

Several warm up exercises

Squats 5x5 @85kg
Then 1 Rep at 105kg

Deadlifts wanted 5x5 but lacking energy and strength only managed 4 reps then 3 reps @140kg so then did 4x10 @100kg
Cleans @60kg
Core corcuit

Friday Sep 8 #

Gym 45:00 [3]

Just some core circuit and some back exercises

Bit of a rest day, pretty tired to be honest, want to get to park run in the morning to see what I can run in current state but 90% sure it won't happen after work tonight

Thursday Sep 7 #

11 AM

Running 44:01 [2] 8.98 km (4:54 / km) +184m 4:27 / km

Legs hardly functioning this morning very sore after yesterday, but got it done, bit of a shuffle for the most of it
3 PM

Gym 1:30:00 [3]

Wednesday Sep 6 #

2 PM

Gym 1:40:00 [3]

Squats focus on reps

6 sets 10 reps @60kg
5 sets 5 reps @80kg
Plan was 2x2 @100kg but couldn't hit proper depth as very tired so did 4 sets of 1 @100kg

Deadlifts

5 sets 10 reps @100kg
5sets 5 reps @120kg lighter than I wanted but really feeling it
5x1 @150kg again lighter but keeping the form

Leg extensions
Seated calf raises
4 PM

Running 51:17 [3] 10.6 km (4:50 / km) +158m 4:30 / km

Post gym, sacked off a long run part way round then walked the last bit of uphill DOMS is going to be real

Tuesday Sep 5 #

Gym 1:30:00 [3]
weight:78kg

Shoulders and back exercises today

Running 48:33 [3] 10.16 km (4:47 / km) +273m 4:13 / km

Quite a lot of DOMS after relatively heavy legs yesterday, post gym today as well walked through the door and popped my running shoes straight on to avoid sitting down and sacking it off, glad i got out and ran "standard rivelin"

Monday Sep 4 #

Running 15:03 [3] 3.23 km (4:40 / km)

Just on the treadmill with a bit of incline

Gym 2:00:00 [3]

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