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Training Log Archive: Regina

In the 7 days ending Jan 10, 2015:

	activity	#	time	miles		km		+m
	Running	4	1:45:27	11.62	(9:04)	18.7	(5:38)	15
	Strength	3	1:15:28
	Orienteering	1	41:43	1.77	(23:30)	2.86	(14:36)	170
	Total	6	3:42:38	13.4		21.56		185
averages - sleep:7.5 weight:63.4kg

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Saturday Jan 10, 2015 #

Event: Dublin By Night, Phoenix Park

Note

Felt really bad coming home, was getting strange cramp in my stomach so didnt go oing. Will do it tomorrow

Friday Jan 9, 2015 #

Strength 20:58 [1]
weight:63.3kg

Same as Monday without the doubles +2 to everything

Thursday Jan 8, 2015 #

6 PM

Running warm up/down 6:28 [2] 1.27 km (5:06 / km) +1m 5:05 / km

Running 25:02 4.99 km (5:01 / km) +3m 5:00 / km

Long intervals with the Cru. 3x 1mile 60 secs recovery.

Was feeling pretty good at the start. Was aiming for 7:40/7:45 but the first one was 7.30 so that was a surprise. Took the other two a bit easier, 7:37 amd 7:39. maybe next time ill try do all three around the 7:30 but I didn't want to kill it today, it being my easy week and all. Happy enough.

Have asked Emer to let me know when she's next doing a park run (she has been a bit behind me on intervals but I would say she has more staying power). She did a really good one there recently (22:25) and hopefully I could try stay with her and set a pb.

Speaking of which these intervals were faster than my only 5k on record time including rest. LOL

Running 7:30 [2] 1.22 km (6:10 / km) +3m 6:06 / km

Wednesday Jan 7, 2015 #

Note

Got a tetanus shot today. Should be good for 10 years apparently. Pesky dog.

Tuesday Jan 6, 2015 #

6 PM

Running 6:07 [2] 1.14 km (5:22 / km) +2m 5:19 / km

Running (Drills & Strides) 8:38 [2] 1.22 km (7:06 / km) +1m 7:04 / km

Running 27:10 4.75 km (5:43 / km) +1m 5:43 / km

This session actually felt good. Woo. Was a bit phlegmy but tried to not let it affect me. Must drink more water on Tuesdays. Ground was drier but comparing this to my last pyramid session I'm really happy with my progression (last was about 3 weeks ago)

laps 1-2-3-3-2-1
1:38- 3:15-5:07-5:07-3.24-1:29

2nd last was a bit longer because I accidentally pressed stopped so started again and then pressed lap so probably should be more like 3:22ish

Was wearing a T-shirt. Was the right call. Future me: take off that extra layer, you're gonna get too warm.

Running 7:47 [2] 1.26 km (6:12 / km) +1m 6:10 / km

Monday Jan 5, 2015 #

Strength 26:50 [2]
slept:7.5 weight:63.5kg

This was really tough. didn't have that much time so only managed to do the two sets of the planks push ups and calf raises

2x plank front and sides 90s
wall squat 90s
One leg bridges with knee raise 60
leg lifts each side 60
2x calf raises each 35
2x push ups 10

Note

This week is going to be an easy week. I don't really know what I'll be able to do because It's danger week in work, but sure we'll make it work:

Mon: gym, Climbing
Tue: Intervals
Wed: Gym
Thurs: mile intervals
Fri:rest
Sat: working(eugh) night o
Sun: long run

Running warm up/down 4:11 [1] 0.8 km (5:14 / km)

7 PM

Strength 27:40 [3]

evening session - arms

2x
-25kg
10 tricep dips
10 pull ups
5 chin ups

3x 30kg lat pull downs x10

2x forearm sets

2x 20 I-Y-Ts 2kg weights.

Tried to do real pull ups after that but didn't really work. Was powered out

Sunday Jan 4, 2015 #

10 AM

Running 3:54 [1] 0.62 km (6:16 / km) +1m 6:13 / km

Orienteering 41:43 [3] 2.86 km (14:36 / km) +170m 11:15 / km

Running 8:40 [2] 1.44 km (6:01 / km) +2m 5:59 / km

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