Training Log Archive: LoochIn the 7 days ending Dec 20, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Dec 20, 2009 #
Running warm up/down 45:00 [3] 8.0 km (5:38 / km)
Sunday neighbourhood run. Cardio not too good. Two shifts at the Nutcracker today.
Saturday Dec 19, 2009 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
(rest day)
3K to maintain my daily runs. Busy volunteering at Nutcracker - 2 shifts today.
Friday Dec 18, 2009 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
(rest day)
3K run to maintain daily runs. Torch relay came by the neighbourhood.
Thursday Dec 17, 2009 #
Elliptical warm up/down 25:00 [3]
Warm up for weights. Chose the elliptical for variety. Substitute for daily runs.
Stair Climber warm up/down 35:00 [3]
To finish the hour warm up before weights, and to get the body use to stair climbing. Will use ankle weights and backpack later on.
Weights 1:00:00 [4]
ahr:106
Overall body weight workout.
Wednesday Dec 16, 2009 #
Running hills 1:07:32 [4] 5.0 mi (13:30 / mi)
ahr:128 max:152
Treadmill, 1 mile warm up at 5mph/2%; hill intervals - quarter mile at 3% (x2), 5% (x2) and 7%(x2); 1 mile cool down.
Found this treadmill challenge on Runner's World video - love it, enough variety and eassy to manage the changes.
The 3% and 5% inclines were not difficult, 7% took some mental talking to myself.
Will keep this workout but experiment abit next week.
Found this treadmill challenge on Runner's World video - love it, enough variety and eassy to manage the changes.
The 3% and 5% inclines were not difficult, 7% took some mental talking to myself.
Will keep this workout but experiment abit next week.
Tuesday Dec 15, 2009 #
Running intervals 45:00 [3] 4.0 mi (11:15 / mi) +209m 9:41 / mi
Treadmill run. Interval, quarter mile repeats beginning at 5mph to 7mph
Weights 1:00:00 [4]
ahr:115
Overall body workout.
Workout one - clean and jerk with dumbells (3x12), bar squats (3x15), chin-ups (3X12), shoulder raises (3x15) on bosu ball, push-up on bosu ball (3x12).
Workout two - deadlift (3X15) with bar, cable row (3x12), cruches on ball with dumbell (3x20).
Workout one - clean and jerk with dumbells (3x12), bar squats (3x15), chin-ups (3X12), shoulder raises (3x15) on bosu ball, push-up on bosu ball (3x12).
Workout two - deadlift (3X15) with bar, cable row (3x12), cruches on ball with dumbell (3x20).
Monday Dec 14, 2009 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
(rest day)
Run to maintain daily runs.