Training Log Archive: roarIn the 1 days ending Mar 23, 2019:
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Saturday Mar 23, 2019 #
7 AM
Running (road) warm up/down 20:13 2.8 km (7:13 / km) +57m 6:33 / km
ahr:144 max:171 shoes: New Balance 880-V7
Warm up laps with Conor then drills and strides. Feeling pretty good physically though the air felt kinda thick or something.
Running (road) intervals 49:09 6.36 km (7:44 / km) +79m 7:17 / km
ahr:133 max:205 shoes: New Balance 880-V7
Pyramid sesh: 400, 600, 800, 1000, 1000, 800, 600, 400
1:17, 1:58, 2:47, 3:32, 3:37, 2:52, 2:04, 1:14
Started ok, feeling grand, trying to keep the leg turnover nice and quick. We got our watches confiscated for the 1ks and tried to predict our times. I said 3:40 based on last week but that was wrong. Suffered a bit on the second one. Then the 800 was a nightmare. I got super tight in the chest/lungs and lost all form after about 400. Had to let up a little and get some oxygen in. Then tried to finish ok. Took another puff of my inhaler (as well as 2 pre session). Probably really means I was going a bit hard.
The 6 was alright then but there was some lactic holding me back. Bit of a race on the 400.
Decent but bit annoyed by the second 800. With the random recoveries on these sessions it can be a bit hard to get the pacings right and I didn't get it today.
1:17, 1:58, 2:47, 3:32, 3:37, 2:52, 2:04, 1:14
Started ok, feeling grand, trying to keep the leg turnover nice and quick. We got our watches confiscated for the 1ks and tried to predict our times. I said 3:40 based on last week but that was wrong. Suffered a bit on the second one. Then the 800 was a nightmare. I got super tight in the chest/lungs and lost all form after about 400. Had to let up a little and get some oxygen in. Then tried to finish ok. Took another puff of my inhaler (as well as 2 pre session). Probably really means I was going a bit hard.
The 6 was alright then but there was some lactic holding me back. Bit of a race on the 400.
Decent but bit annoyed by the second 800. With the random recoveries on these sessions it can be a bit hard to get the pacings right and I didn't get it today.
Running (road) warm up/down 15:35 2.2 km (7:04 / km) +58m 6:15 / km
ahr:122 max:149 shoes: New Balance 880-V7
Cool down zoo lap with Conor. Seemed less steep this week.
4 PM
Strength 1:31:45
ahr:93 max:147 shoes: New Balance 880-V7
Le Gym. With Gina doing the same stuff so swapping in and out. She's much shorter than me which is a slight hassle.
7 min row + bar warm up
Split Squats 3x6 30, 35, 35 These felt strangely easy today
Bentover row 3x6 8@30, 8@35, 9@35. I finally worked out how these work properly. Gotta keep the wrists straight. Now they actually feel like I'm working the running motion muscles.
Deadlifts 3x6, 55, 55, 55. Tidy, have to focus on the keeping the back active and not rounded.
Shoulder press 3x6, 30kg, probably will need to do another set of these before increasing.
Box jumps - I concluded the 30" was too easy but stacking boxes the lowest I could get was 40" which was very high. Messed around a bit and in the end did a drill where I dropped off a step and tried to minimise ground contact before jumping the 30". Did about 5x3
Assisted pull ups 3x6, 30
5min row cool down
Was not tempted by the sauna in the slightest. Very warm today.
7 min row + bar warm up
Split Squats 3x6 30, 35, 35 These felt strangely easy today
Bentover row 3x6 8@30, 8@35, 9@35. I finally worked out how these work properly. Gotta keep the wrists straight. Now they actually feel like I'm working the running motion muscles.
Deadlifts 3x6, 55, 55, 55. Tidy, have to focus on the keeping the back active and not rounded.
Shoulder press 3x6, 30kg, probably will need to do another set of these before increasing.
Box jumps - I concluded the 30" was too easy but stacking boxes the lowest I could get was 40" which was very high. Messed around a bit and in the end did a drill where I dropped off a step and tried to minimise ground contact before jumping the 30". Did about 5x3
Assisted pull ups 3x6, 30
5min row cool down
Was not tempted by the sauna in the slightest. Very warm today.