Training Log Archive: gingerfox

Easy run with strides & form drills

weights session with dumbells - 2 sets of each of chest press, hammer curl, one arm row, rdl, push ups, step ups on bench, fly, single leg squat, shoulder press, triceps extension

Long run around the you yangs - roughly followed the 50km course from last week's race. Went out with a friend who's a slower runner than me so this was a very easy run. It was a good lesson in pacing though - felt strong at the end and certainly like I could keep going a lot longer. Also kept well on top of my nutrition and feel I have a good plan in place for the 100miler.

one hour in the gym. 3 sets of each of Did barbell squats, hamstring curls, incline barbell press, tricep curls, bicep curls, seated cable rows plus a warm up and stretch.

15 min warm up, 30mins at 10%grade, 9:45/mile, 15min cool down.

Found this really tough today. I was at a different gym to usual & I'm not sure the treadmills are calibrated the same as the other gyms I've used (as the other two gyms are similar I'm assuming they're wrong in this one!). There was no way I could hold 10% on this and I've done this session before...not easy, but done it without dying!
Anyway, after 5mins at 10% I had to knock the grade down to 8% and that felt about the right sort of intensity. Still hard, but I could hold it for the remaining 25mins.

treadmill walk - 10% incline, 4.2mph

strength - weights and core. Weights mainly focussed on legs with some shoulders and back.

Quick warm up and cool down with an hour at marathon pace (7:30)

Medium long run along the maribyrnong trail. Legs felt a little tight after yesterday's run and I'm certainly still finding my way back but it did feel a little smoother than yesterday so heading in the right direction