Training Log Archive: ianellwoodIn the 7 days ending Feb 25:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Feb 25 #
Strength and conditioning 20:00 [2]
Cycling 30:00 [2]
Strength and conditioning 1:00:00 [3]
Lunges with 15kg DB F/B 3X 6/6
Each set followed by 3 plyo lunges each side onto 18' with 15kg bar box
Hip thrusts on box with 45kg 3x 10
Pull ups 6, 6, 7 and 1 straight arm
Squats 20kg x 10, 65kg 3x 6 followed by some Pogo jumps
2 sets of 3 h+s, s+s, Pogo hops
Saturday Feb 24 #
Cycling 3:00:00 [2]
Running warm up/down 11:00 [2] 2.2 km (5:00 / km)
shoes: Cyclon 4
Drills 10:00 [2]
Running race 17:39 [5] 5.0 km (3:32 / km)
shoes: Cyclon 4
Disappointed not to run quicker but I know what I can do to make it better. Going to have a week off then train up for the Dulwich 5km on April 20th.
1. Need a better warm up with more high intensity running. I really struggled getting to and maintaining a pace at the start.
2. Need to be stronger in my ability to hold a pace. I think more tempo/threshold sessions would help with this.
3. I need my hip to be better. I have done well to make it better but this has probably come at the cost of some strength in running terms.
Strength and conditioning 40:00 [3]
Side plank 3x 30s each side
Copenhagen 3x 20s each side
Isometric glute bridge 30s each side x3
Seated bench press with 16kg dumbells 8, 10, 10
Calf press 139kg 3x 10 of straight and bent leg
Friday Feb 23 #
Strength and conditioning 15:00 [1]
Thursday Feb 22 #
Cycling 2:45:00 [2]
Strength and conditioning 10:00 [2]
Drills 15:00 [2]
Running 3:30 [2] 1.0 km (3:30 / km)
shoes: Khaki Hylos
42, 56, 43, 33, 33
Wednesday Feb 21 #
Cycling 40:00 [2]
Strength and conditioning 1:20:00 [2]
Single leg glute bridge 20kg onto big box 3x 8 EL
Conrad ab thing X 3
Copenhagen plank 15s x 3 each side
Lunge with 14kg 3x 6 forwards and backward
Plyo lunges onto blue box
Hop and stick and step and stick 6 of each
Step up (blue box) with 15kg/20kg bar 10 at each weight
Calf press bent 139kg 3x 10, straight 130kgx 10, 139 2x10
Bench press 20kgx 10, 50kg 10, 8
Pull ups 3
Tuesday Feb 20 #
Cycling 2:20:00 [2]
Strength and conditioning 20:00 [2]
Drills warm up/down 15:00 [2]
Running intervals 10:24 [5] 1.6 km (6:30 / km)
73, 72, 71, 73
Running warm up/down 10:15 [2] 2.0 km (5:08 / km)
Monday Feb 19 #
Cycling 2:00:00 [2]
Strength and conditioning 10:00 [2]
Strength and conditioning 1:20:00 [3]
Plank 3x 1 minute
Side plank 3x 30s each side
Copenhagen half plank 3x 30s each side
Isometric glute bridge 3x 40s each side
Pull ups 2x 6
Leg lifts 3 sets
Bench press 20kg x 20, 50kg x 10, 55kg x 5, 60kgx 5, 62.5 x 3
Squats 25kg x 10, 40kg x10, 60kg x 10, 65kg 3x 6