Training Log Archive: RichIn the 7 days ending Sep 28, 2008:
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Sunday Sep 28, 2008 #
Strength and Conditioning (Circuit/ core strength) 30:00 [2]
Some strength work in front of MOTD2 at home including:
Crunches
Press Ups
Back Extensions
Plank
Side Plank
Plus others
2 sets - roughly 45seconds of each.
Crunches
Press Ups
Back Extensions
Plank
Side Plank
Plus others
2 sets - roughly 45seconds of each.
Saturday Sep 27, 2008 #
Running hills ((Tempo)) 30:00 [4] 6.5 km (4:37 / km) +250m 3:52 / km
shoes: Inov8 Flyroc 310
Training with Sutton Harriers AC
4 x 1.5km laps of local pit tip. 1.0km tempo with two sharp inclines and 500m steady. Final effort to finish at the top.
Route:
http://www.gmap-pedometer.com/?r=2297219
4 x 1.5km laps of local pit tip. 1.0km tempo with two sharp inclines and 500m steady. Final effort to finish at the top.
Route:
http://www.gmap-pedometer.com/?r=2297219
Running warm up/down 40:00 [2] 4.0 km (10:00 / km) +20m 9:45 / km
shoes: Inov8 Flyroc 310
Normal warm up but a long gentle run to warm down.
Friday Sep 26, 2008 #
Note
Best nights sleep in ages! Thighs feel fine this morning where I had the massage. The rest of my legs ache like buggery though. Hopefully get chance for a short steady run later to get some oxygen into the muscles.
Running 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 Flyroc 310
Steady 20 mins on the local pit tip just to get the stiffness out the muscles from yesterday.
Thursday Sep 25, 2008 #
Running long 1:46:45 [3] 19.85 km (5:23 / km) +300m 5:00 / km
shoes: Asics
Steady long run home from work with a 9km section of almost constant uphill. Route here:
http://www.gmap-pedometer.com/?r=2284828
Amy friend (also Amy Robinson) was at our house when we got home and she gave me advanced massage on my thighs; great but painful at the same time.
http://www.gmap-pedometer.com/?r=2284828
Amy friend (also Amy Robinson) was at our house when we got home and she gave me advanced massage on my thighs; great but painful at the same time.
Flexibility (Stretching) 30:00 [0]
Good half hour stretching session to relax the muscles before bed. Should sleep like a baby tonight!
Wednesday Sep 24, 2008 #
Cross Training (Football) 1:00:00 [2]
shoes: Asics
8 a side with work. Well until Bouzianne and Dave decided to slap nut on each other when going for the ball so Bouzianne had to get his bloody head patched up. So it was 7 a side from that point with Pete looking after him.
Tuesday Sep 23, 2008 #
Running intervals 40:00 [5] 4.5 mi (8:53 / mi)
shoes: Asics
4 x 1 mileish with Notts AC though the first was more like 1.3miles. Made me realise just how much fitness I have lost and how far there is still to go.
Has motivated me further to work even harder though!
James and Peter were there too for their first adult session. Good to see the two of the running strongly (and far better than me).
*Note - It probably was that I was fat and slow on Sunday!
Has motivated me further to work even harder though!
James and Peter were there too for their first adult session. Good to see the two of the running strongly (and far better than me).
*Note - It probably was that I was fat and slow on Sunday!
Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics
Warm up and down along Trent Embankment prior to and after Intervals.
Monday Sep 22, 2008 #
5 PM
Running tempo 28:15 [4] 6.4 km (4:25 / km) +20m 4:21 / km
shoes: Asics
A speedy run from work to Amy's work place for a lift home. Pushed it a bit harder than normal.