Training Log Archive: GD44In the 7 days ending Jul 15, 2018:
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Saturday Jul 14, 2018 #
9 AM
Paddling (Surfski) 40:26 [1] 5.82 km (8.6 kph) +3m
ahr:122 max:140
Up River Ely
Paddling (Surfski) 41:53 [1] 5.77 km (8.3 kph)
ahr:117 max:125
Down River Ely
Friday Jul 13, 2018 #
8 AM
Commute 25:28 [1] 10.61 km (2:24 / km) +3m 2:24 / km
ahr:130 max:149
RTW
7 PM
Road bike 1:27:44 37.9 km (25.9 kph) +240m
ahr:142 max:162
Ride home via Flats, Newport and St Mellons
Thursday Jul 12, 2018 #
6 PM
Running 1:03:29 11.31 km (10.7 kph) +116m
ahr:126 max:148
Whitchurch>Tongwynlais>Morganstown>Radyr>Whitchurch
Tuesday Jul 10, 2018 #
6 PM
Running 59:20 12.27 km (12.4 kph) +182m
ahr:150 max:165
Castell Coch loop
Felt strong today and surprised to get under 1hr considering I was 64 mins a few days ago. Found myself running on my forefoot instead of my normal heel strike too. Perhaps it's the squatting and leg bridges at the gym having an effect?
Felt strong today and surprised to get under 1hr considering I was 64 mins a few days ago. Found myself running on my forefoot instead of my normal heel strike too. Perhaps it's the squatting and leg bridges at the gym having an effect?
Monday Jul 9, 2018 #
8 AM
Note
6 PM
Conditioning 1:00:00 [1]
Started out with strength work today and ended with stretches.
Mountain climbers - 2 x 60
Press ups - 20, 15
Pull ups - 5
Single leg bridges - 3 x 30s hold each side
Barbell squats (30kg) - 3 x10
Random squats - front and diagonals
Back lunges
Farmers walk (2x20kg) - 2 x 10
Sideways walk with bungee - 2 x 10
Bicep curls (10kg) - 3 x 8
Shoulder press (2x10kg) - 3 x 10
Dumbbell flys on ball whilst doing bridge - 3 x 10
Triceps pull downs (20kg) - 3 x 15
Lower body stretches
Mountain climbers - 2 x 60
Press ups - 20, 15
Pull ups - 5
Single leg bridges - 3 x 30s hold each side
Barbell squats (30kg) - 3 x10
Random squats - front and diagonals
Back lunges
Farmers walk (2x20kg) - 2 x 10
Sideways walk with bungee - 2 x 10
Bicep curls (10kg) - 3 x 8
Shoulder press (2x10kg) - 3 x 10
Dumbbell flys on ball whilst doing bridge - 3 x 10
Triceps pull downs (20kg) - 3 x 15
Lower body stretches