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Training Log Archive: hilarity

In the 7 days ending Aug 18, 2013:

activity

time

miles

bike ride

3:55:00

22.68

36.5

weights

1:10:00

paddle

1:08:24

6.22

(11:00)

10.01

(6:50)

core stability session

50:00

learning to run

40:27

4.02

(10:04)

6.47

(6:15)

walk

40:00

2.8

(14:18)

4.5

(8:53)

Total

8:23:51

35.72

57.48

2:05

0:00

» now

Sunday Aug 18, 2013 #

learning to run (City to Surf hills) 40:27 [3] 6.47 km (6:15 / km)

Same run as last weekend with a bit tacked on the end to see how I'd go after eating some lollies . Seemed fine. Another month and I think I'll be ready for City to Surf, unfortunately it's next weekend and my longest run this year has been 7km!

I did better on the uphill today, all km under 7:00 and several under 6:00 Wahoo !

paddle (river) 1:08:24 [3] 10.01 km (6:50 / km)
shoes: Swordfish

Well I now officially run faster than I paddle! I was trying hard for this paddle and was still mind numbingly slow. There was an interesting messy section and the last couple km were about 7:30/km for I do not know why.

It's an out and back paddle, so really I'm just terribly slow! September marks the return to training though, don't want to embarrass myself at the Dragon Run if I end up going!

Friday Aug 16, 2013 #

weights 35:00 [3]

Bench rows, 5 sets of 6 each arm, first four sets with 20kg dumbbell, last one with 22.5kg (failure on last rep of that set!)

Shoulder-smashing circuit:
2:30 water machine
10 bent over rows with 10kg each arm
10 push ups
1:00 plank
Then repeat, reducing the length of the water machine by :30 down to :30 for the final round
The fall on face at the end of the last plank

bike ride 1:00:00 [3] 17.0 km (3:32 / km)
shoes: Rocket

To Education at UWA, then down to Agriculture, then home, then to PMH, then KEMH, then home. Got rained on quite heavily in Step One.

Thursday Aug 15, 2013 #

core stability session (running exercises) 20:00 [3]

The other half from yesterday. Can't run right now cos my legs are really painful from I-do-not-know-what that my PT did to me on Tuesday. Not happy.

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

walk 15:00 [3] 1.5 km (10:00 / km)

bike ride (spin class) 45:00 [3]

Wednesday Aug 14, 2013 #

core stability session (running exercises) 15:00 [3]

I cut this short when I remembered that I'm supposed to run tonight!

bike ride 45:00 [3] 12.0 km (3:45 / km)

Tuesday Aug 13, 2013 #

walk 15:00 [3] 1.5 km (10:00 / km)

weights 35:00 [3]

one leg dead lifts with 10kg each hand, 8 each leg x 5 sets

tabata rowing machine (:20 sprint, :10 rest, 4min total)
5-4-3-2-1 pull ups alternating with same for ring rows

then repeat the rowing / 5-4-3-2-1 stuff

(pull ups were with the red band which I think is the middle resistance one)

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

bike ride (spin class) 55:00 [3]

walk 10:00 [3] 1.5 km (6:40 / km)

Monday Aug 12, 2013 #

core stability session 15:00 [3]

Slow motion twists with 5kg plate - 70
Plank - 1:30
TRX crunches - 15
Running man and one leg balances

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

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