Training Log Archive: ShmintyIn the 7 days ending Mar 29, 2009:
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Sunday Mar 29, 2009 #
Strength 5:00 [1]
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2
Really nice day today, almost wished I'd done my long run today. Anyway did 10k to get to 80k for the week. Stopped at the top to do some stretching and exercises, hamstring not a problem today, calf was tight when I started coming back but eased off.
Saturday Mar 28, 2009 #
Running 1:15:00 [3] 15.9 km (4:43 / km) +325m 4:17 / km
shoes: Inov8 RocLite 315 no.2
Between 9-14k hamstring felt tight every now again. Stopped and stretched every now and again Last 2k were ok.
http://www.mapmyrun.com/route/gb/norton/8551238262...
Friday Mar 27, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Gym 45:00 [3]
Vertical Traction 40kg*12*2
Chest Press 32.5kg?*10*3
Leg Press 30kg*10 each side
Hip Flexor 32.5kg*12*2 each side
gym ball crucnhes 12 straight, 12 side, 12 across
8 mins bike
Thursday Mar 26, 2009 #
Running 37:00 [2] 7.25 km (5:06 / km)
shoes: Inov8 RocLite 315 no.2
20 up, not sur how long back (short way)
Running 18:00 [2] 3.5 km (5:09 / km)
shoes: Inov8 RocLite 315 no.2
Knackered on way back.
Hill Reps 23:00 [5] 4.0 km (5:45 / km) +225m 4:29 / km
shoes: Inov8 RocLite 315 no.2
10 on East ~ 15m climb
Not sure about the climb. But mapmyrun was defo wrong. Gave twice as much climb as O map and would have meant I'd have done 450m.
Jog back down in rest of minute.
20,20,21,21,21,21,21,20,19,19 give or take a sec on one or two
2.5mins rest in between
22,22,24,24,24,24,24,24,24,22 approx again
Stopped for about a minute in second set as was struggling a bit. East slope has a fair bit more climb, starts off steep then is gentlish in middle then steep again at end. Was 13 secs late starting last lap, decided on a bit more rest to make a good job of it.
Wednesday Mar 25, 2009 #
Running 12:30 [2] 2.5 km (5:00 / km)
Gym 1:30:00 [3]
bar warm up x 2
Back Squats: 10*60; 8*65; 6*70; 6*70 - slight increase on thrid set
DB Split Squats: 3*10*12.5kg each leg
Upper body
chest/row: 10*10*4
shoulder/chins: 1*10*7.5kg, 2*8*7.5kg (forgot that I'd moved onto 10 for this) /10 -33; 8,8 -26
Running 34:00 [3] 8.0 km (4:15 / km)
shoes: Inov8 RocLite 315 no.2
17 up and down
Tuesday Mar 24, 2009 #
Running 28:50 [3] 6.5 km (4:26 / km)
Running warm up/down 7:34 [2] 0.8 km (9:27 / km)
Running 27:21 [5] 6.6 km (4:09 / km)
1000, 400 x 4
3.06 67
Then not quite sure as I wasn't timing but was a lot slower. Just couldn't get legs moving fast enough and chest didn't feel great, was coughing a bit. Shin was starting to be a problem but wasn't the main reason I was going slow. 2nd/3rd 1000s were about 3.25 and last one was a little quicker. 400s were probably about 75,75, 70.
May still not recovered from fell race either. Anyway was expecting to do between 3.00 and 3.10 so a bit disappointed.
Running 40:00 [3] 6.8 km (5:53 / km)
Monday Mar 23, 2009 #
Running 28:00 [2] 5.5 km (5:05 / km)
Physio 1:10:00 [0]
Circuits 1:00:00 [3]