Training Log Archive: RowanIn the 7 days ending Sep 16, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 16, 2012 #
Running 42:50 [3] 9.0 km (4:46 / km) +50m 4:38 / km
shoes: LaSportiva Fireblade
Run with Jess up to Turkey Flat and back.
22.25 there, 20.25 rtn
22.25 there, 20.25 rtn
Saturday Sep 15, 2012 #
Note
(rest day)
Was planning on running but weather was very cold and average up at Bealey so flagged it and stayed inside
Thursday Sep 13, 2012 #
Running 1:18:00 [2] 11.4 km (6:51 / km) +450m 5:43 / km
shoes: LaSportiva Fireblade
Run with Carl through Vic and around a few different tracks. Took it pretty easy but feeling much better than yesterday, maybe my body prefers to do something easy before going long or faster... maybe something to think about before a race in the taper to not go too easy
Probably could cut 10-15ish minutes if we removed all the little breaks that were had but included in the time.
Probably could cut 10-15ish minutes if we removed all the little breaks that were had but included in the time.
Strength (Core Work) 10:00 [0]
2 x 60s Bridge Complex
25 x Lying Leg Raises
25 x Lying Leg Raises
Wednesday Sep 12, 2012 #
Running 20:30 [2]
weight:69.5kg shoes: LaSportiva Fireblade
Was planning on more but first bit of uphill told me that the body didn't really have anything to give so turned back around instead of emptying the tank further.
Tuesday Sep 11, 2012 #
8 AM
Mountain Biking 45:00 [2] 15.0 km (20.0 kph)
Big loop at Mcleans Island with Jess. Nice to go spin the legs out before the weather packs up
Monday Sep 10, 2012 #
Strength (Core Work) 10:00 [0]
4 x 30s Bridge Complex
40 x Lying Leg Raises
Front Bridge with 60 moving legs
Reverse Bridge with 30 leg extensions (15 each side)
40 x Lying Leg Raises
Front Bridge with 60 moving legs
Reverse Bridge with 30 leg extensions (15 each side)
9 AM
Running warm up/down 10:30 [2]
shoes: Nike Free 5.0
Running intervals 20:00 [4] 4.6 km (4:21 / km)
shoes: Nike Free 5.0
Around Nunweek Park again.
Five times, 3 min hard, 1 min easy
Felt better than last time, though I think it was slightly less distance due to being a bit heavy after Sats long run.
Five times, 3 min hard, 1 min easy
Felt better than last time, though I think it was slightly less distance due to being a bit heavy after Sats long run.