Training Log Archive: heyUIn the 7 days ending Feb 17, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Feb 17, 2013 #
CXWorx 30:00 [2]
am: At Lords
Swimming 26:00 [2]
am: At Lords. Gradually building up.
Pump 1:00:00 [2]
am: Lords
Walk/jog 19:00 [1]
pm: 30 sec/ 60 sec off. All good.
Saturday Feb 16, 2013 #
Cycling 3:05:27 [3] 82.9 km (2:14 / km)
am: Long ride out to Guildford and Swan Valley. From Guildford, West Swan Rd, Reid Hwy, Great Northern Hwy. Turned off near Baskerville? and headed east to the hills. Went all the way up Campersic Rd to the top (that's one really mean little hill!) before turning around and heading back to Great Northern. Then north to intersection with West Swan Rd. Turned here and went back along West Swan to Guildford and home.
Friday Feb 15, 2013 #
Gym 1:05:00 [2]
pm: At SportsMed Subi. Full session including hammie rehab stuff.
Thursday Feb 14, 2013 #
Cycling 45:48 [3] 20.6 km (2:13 / km)
am: Tonkin/Windan river loop.
Pump 30:00 [2]
pm: At Lords
CXWorx 30:00 [2]
pm:
Walk/jog 18:00 [1]
pm: 30s jog, 60s walk.
Wednesday Feb 13, 2013 #
Cycling 1:10:02 [3] 32.1 km (2:11 / km)
am: Guildford/Windan loop
Tuesday Feb 12, 2013 #
Walk/jog 17:00 [1]
pm: Same as last time, 30sec jog 60sec walk, but just a bit longer. No problems during or after.
Cycling 45:48 [3] 20.6 km (2:13 / km)
pm: A 'brick' session :-)
Tonkin/Windan loop.
Tonkin/Windan loop.
Note
Completed a reverse triathlon by going in the pool for a splash after the ride :-)
Monday Feb 11, 2013 #
Cycling 33:50 [3]
am: Easy loop along the river towards the city, across the Causeway, around the back of the Casino, over the Windan Bridge and back home.
Gym 1:00:00 [2]
weight:78.3kg
pm: At SportsMed Subi. Includes hamstring rehab.
VMO activation exercises
bench press: 3 x 10 @ 60kg
leg press: 3 x 10 @ 130kg
lat pulldown/pushdown: 3 x 15 @ 30kg
balancing glutes: 2 x 15 @ 35kg, 1 x 15 @ 40kg, 2 x 15 @ 20kg to side
balancing adductors: 1 x 15 @ 25kg
calf raises (double): 2 x 15 @ 75kg
pec dec: 3 x 10 @ 50kg
seated row: 2 x 15 @ 50kg, 1 x 15 @ 55kg
lat pulldown: 3 x 15 @ 50kg
gym ball work
bicep curls: 2 x 10 @ 10kg each side
side raises: 1 x 15 @ 7kg
clams: 3 x 20 @ 5kg
no single-leg squats
VMO activation exercises
bench press: 3 x 10 @ 60kg
leg press: 3 x 10 @ 130kg
lat pulldown/pushdown: 3 x 15 @ 30kg
balancing glutes: 2 x 15 @ 35kg, 1 x 15 @ 40kg, 2 x 15 @ 20kg to side
balancing adductors: 1 x 15 @ 25kg
calf raises (double): 2 x 15 @ 75kg
pec dec: 3 x 10 @ 50kg
seated row: 2 x 15 @ 50kg, 1 x 15 @ 55kg
lat pulldown: 3 x 15 @ 50kg
gym ball work
bicep curls: 2 x 10 @ 10kg each side
side raises: 1 x 15 @ 7kg
clams: 3 x 20 @ 5kg
no single-leg squats