Training Log Archive: clarkyIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Run (Run) 45:00 [2] 9.0 km (5:00 / km)
Friday Apr 29, 2011 #
Run (Treadmill Efforts) 1:00:00 [4] 14.0 km (4:17 / km)
4x2'@3:40km/pace on 2' rec
5x1'@3:30km/pace on 1' rec
Wednesday Apr 27, 2011 #
Run (Treadmill Efforts) 1:15:00 [4] 15.0 km (5:00 / km)
Gym/Core (Endurance Circuit ) 1:00:00 [2]
One Legged Romanian Deadlifts 2x15 (10p)
Cable Hip Abduction 2x15 (7.5k)
Chin Ups 2x10 (5xwide/5xpull ups)
Kettlebell Press on swiss ball 2x8 (40p)
Kettlebell Frontal Press 2x8 (40p)
Kettlebell Swings 2x15 (40p)
Close Curls 2x10 (45p)
Swiss Ball Bridge-knee up 2x15
-leg straight 2x15
Swiss Ball Russian Twists 2x20 (6k med ball)
Monday Apr 25, 2011 #
Run (Trail Run) 1:00:00 [2] 12.0 km (5:00 / km)
Wednesday Apr 20, 2011 #
Run (Trail Run) 2:00:00 [2] 25.0 km (4:48 / km)
Trails still really uneven, muddy and snow packed, again made for slow going, but felt comfortable throughout session
Tuesday Apr 19, 2011 #
Run (Trail Run) 1:15:00 [2] 15.0 km (5:00 / km)
Trails still really icy + snowpacked, slow going
Monday Apr 18, 2011 #
Run (Treadmill Efforts) 1:00:00 [4] 12.0 km (5:00 / km)
4/3/2/1'@4min km pace x2 sets on 2' rec
Sluggish and tired this morning
Sunday Apr 17, 2011 #
Run (Trail Run) 1:15:00 [2] 15.0 km (5:00 / km)
Slushy, icy and still lots of snow on trails making for first outside run in Edmonton for the year a slow one
Saturday Apr 16, 2011 #
Run (Run) 50:00 [4] 10.0 km (5:00 / km)
5x1k@4min km pace on 2' rec
Quads + ITB still fairly sore
Friday Apr 15, 2011 #
Gym/Core (Endurance Circuit ) 45:00 [2]
Chin Ups 2x (7xclose/3xwide)
KB Press 2x8 (40p)
KB Frontal Press 2x8 (40p)
KB Swings 2x15 (40p)
Close Curls 2x10 (45p)
CORE:
Bridge-Prone 2x60secs
-Side 2x45secs
Russian Twists 2x20 (25p)
Run (Run) 30:00 [2] 6.0 km (5:00 / km)
5' walk /20'@7.5mph/5' walk
ITB + quads still sore from race, nice recovery run
Saturday Apr 9, 2011 #
Race (Trail Race) 6:00:00 [4] 50.0 km (7:12 / km) +2000m 6:00 / km
shoes: Salomon XT-Wings
Time: 5:56:00
Place: 20th
Started well leading through till 15k where i lost time on technical downhill single track. Held down second till half way mark when wheels started to come off due to a mix of lack of training on trail over prep, nutrition and to eager in my early pace.
Really tough section from 25-40k, but finished off the day and now have first race without injury under my belt since July.
Thursday Apr 7, 2011 #
Run (Run) 30:00 [3] 6.0 km (5:00 / km)
8X30sec@3:45km pace on same time rec
Wednesday Apr 6, 2011 #
Run (Run) 40:00 [2] 8.0 km (5:00 / km)
Building rec run from 7.0mph-8.5mph
Run (Run) 40:00 [2] 8.0 km (5:00 / km)
Building rec run from 7.0mph-8.5mph
Tuesday Apr 5, 2011 #
Run (Run) 55:00 [3] 10.0 km (5:30 / km)
5' drills
10'@7.0mph
3@9.0/2'@10.0/1'@11.0 grade on 2' rec x3times
Sunday Apr 3, 2011 #
Run (Run) 2:00:00 [3] 24.0 km (5:00 / km)
5' drills
5' walk
10'@7.0mph
6@5'@4min km pace on 2' rec
8x1'@11.0grade on 2' rec
Saturday Apr 2, 2011 #
Run (Run) 50:00 [2] 10.0 km (5:00 / km)
Building recovery run@7.0-8.0mph
Gym/Core (Endurance Circuit +FS Leg) 30:00 [2]
One legged Romanian deadlifts 1x15 (10p)
Pistol Squats 1x15 (30p)
Chin ups-wide 1x5
-pull up 1x8
Close curls 1x10 (45p)
Kettlebell press 1x10 (40p)
Kettlebell frontal press 1x10 (40p)
Russian twists 1x45secs (20p)