Training Log Archive: redriderIn the 7 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
Cycling long 3:14:00 [3] 74.32 km (2:37 / km) +549m 2:31 / km
long road ride with Sami around Redditch. Gorgeous weather and lovely route! Easy pace otherwise but pushed hard some big hills. My back was pretty bad at the end of the ride but I didn't feel any pain in the injured foot (maybe because it was so cold that I had lost all my senses there).
Saturday Dec 15, 2012 #
Cycling hills (road) 1:43:00 [4] 42.0 km (2:27 / km) +264m 2:23 / km
fartlek including hills (1min+2min+2min+4min+8min) and two segments (hill & flat) 5min (2,4km) + 3min (1,7km). hapoilla!
Friday Dec 14, 2012 #
Cycling (spinning) 40:00 [3] 17.0 km (2:21 / km)
8x1min / 1min intervals on spinning bike
Strength (weights) 20:00 [3]
squats, step-ups, step downs, one-leg-squats, forward lunges, backward lunges, hamstrings, heel raises, abs, blank, sides, back, push-ups
Thursday Dec 13, 2012 #
Note
Got the diagnosis I had dreaded. Metatarsal stress fracture. Stayed at home and felt bad about myself :(
Wednesday Dec 12, 2012 #
Cycling (road) 57:00 [2] 18.5 km (3:05 / km) +144m 2:58 / km
Cycling (spinning) 1:00:00 [2] 25.0 km (2:24 / km)
Strength (core) 10:00 [2]
Tuesday Dec 11, 2012 #
Running 25:00 [2] 4.5 km (5:33 / km)
Strength (weights) 50:00 [3]
general strength (3 sets):
1. one leg squats 2x15x15kg
2. crunches 30
3. backward lunges 2x10x15kg
4. backs 30
5. forward lunges 2x10x15kg
6. push-ups 15
7. step-ups 2x15x15kg
8. sides 2x15
9. step downs 2x10x15kg
10. transverse abdominals 20
11. hamstrings (one leg curl) 2x15x15kg
12. bench press 15x15kg
13. heel raises 2x15x15kg
plyometrics:
1. squat jumps (15kg) 2x10
2. calf jumps (15kg) 2x10
3. deep squat jumps 2x10
4. skater jumps 2x20
5. bench hopping 2x30s
1. one leg squats 2x15x15kg
2. crunches 30
3. backward lunges 2x10x15kg
4. backs 30
5. forward lunges 2x10x15kg
6. push-ups 15
7. step-ups 2x15x15kg
8. sides 2x15
9. step downs 2x10x15kg
10. transverse abdominals 20
11. hamstrings (one leg curl) 2x15x15kg
12. bench press 15x15kg
13. heel raises 2x15x15kg
plyometrics:
1. squat jumps (15kg) 2x10
2. calf jumps (15kg) 2x10
3. deep squat jumps 2x10
4. skater jumps 2x20
5. bench hopping 2x30s
Cycling intervals (spinning) 1:05:00 [4] 27.0 km (2:24 / km)
great session including several intervals from 10 secs to a few mins. gave it all I could.
Monday Dec 10, 2012 #
Cycling 1:32:00 [2] 33.0 km (2:47 / km) +250m 2:41 / km
bike ride in beautiful sunshine. I just love to be back in England! winter wonderland looked amazing but I prefer milder temperatures, sunshine, blue skies and green heaths.. :)