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Training Log: tommig

In the last 7 days:

activity # timemileskm+m
  Cycling6 2:46:35 26.3(6:20) 42.32(3:56) 314
  Run3 2:23:03 14.08(10:10) 22.66(6:19) 439
  S&C6 55:00
  Swimming1 5:00 0.1(50:18) 0.16(31:15)
  Total15 6:09:38 40.48 65.14 753
  [1-5]7 1:00:00
averages - sleep:7.5 weight:76kg
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Friday Jan 18 #

8 AM

S&C 10:00 [3]
slept:7.5 weight:76.1kg

Jumping jacks 30s, pushups x 6, pushup & rotation x 4, staggered pushups x 4, decline pushups x 6, diamond pushups x 4 (just when you think there can't possibly be another new kind of pushup), incline pushups x 6, pushups x 6, wide arm push-ups x 6, staggered push-ups x 4, decline push-ups x 6, cobra stretch 30s, chest stretch 30s. Getting better at pushups thankfully, still find elbows sticking out a bit but more able to control them. The final decline push-up was more of a nod than a pushup but still.... some progress...

Thursday Jan 17 #

8 AM

S&C 10:00 [3]
slept:8.0 weight:76.5kg

Side arm raises x 16, Tricep kickbacks x 10, incline push-ups x 10, hyperextension x 6, side lying stretch 30s each, side arm raises x 14, inchworms x 12 (oof), triceps kickbacks x 10, incline push-ups x 8, hyperextension x 6, cat cow pose 30s, reclined rhomboid squeezes x 14, supine push-ups (?!?) x 10, reclined rhomboid squeezes x 14, supine push-ups x 10, child's pose 30s. Mostly ok. Not sure I am doing a supine push-up correctly.... need more information.... also not going deep enough with incline push-ups, must practice.
5 PM

Cycling 25:47 [0] 7.74 km (3:20 / km) +28m 3:16 / km
shoes: Charge Plug 3

Wednesday Jan 16 #

7 AM

S&C 10:00 [3]
slept:6.0 weight:76kg

Ab crunches x 12, Russian twist x 16, plank 30s, butt bridge x 12, cross over crunch x 14, side bridges x 12 each side, bicycle crunch x 14, ab crunches x 12, russian twist x 16, plank 30s, side bridges x 10 each side, bicycle crunches x 14, push up and rotation x 12, cobra strech, spine lumbar stretch each side. Phew.
8 AM

Cycling 24:47 [0] 7.38 km (3:21 / km) +16m 3:19 / km
shoes: Charge Plug 3

Tuesday Jan 15 #

5 AM

Run 21:04 [0] 3.51 km (6:00 / km) +28m 5:46 / km
slept:6.75 weight:75.6kg shoes: Saucony Peregrine 7 2018

Skipped the climb as less than 12 hours since donation, wasn't sure how I'd react to giving plasma as well as platelets. Didn't really see a noticeable difference, but thought it sensible to be sensible.
6 AM

S&C 10:00 [3]

Jumping Jacks, Incline pushups x 8, wide arm pushups x 6, push-up & rotation x 4, staggered pushups x 4, decline pushups x 4, wide arm pushups x 6, pushup and rotation x 4, staggered pushups x 4, decline pushups x 6, cobra stretch, chest stretch. Better than last attempt at this session before christmas when I bailed out half way... decline pushups probably aren't as deep as they should be, nor push-up and rotations. Find it hard to get my arms in the right place.... but getting better.

Cycling 33:10 [0] 8.23 km (4:02 / km) +128m 3:44 / km
shoes: Charge Plug 3

to work via sauna and cats
8 AM

S&C 5:00 [3]

planks
5 PM

Cycling 24:14 [0] 7.52 km (3:13 / km) +16m 3:11 / km
shoes: Charge Plug 3

7 PM

Run (BOK Inn on the Green) 1:03:20 [0] 10.31 km (6:09 / km) +205m 5:35 / km
shoes: Saucony Peregrine 7 2018

11 runners, nice run around stoke park. No noticeable difference giving plasma and platelets, felt good going uphill.

Monday Jan 14 #

8 AM

S&C 10:00 [3]
slept:7.0 weight:75.9kg

Arm scissors, rhomboid pulls, incline push-ups, reclined rhomboid squeezes, prone tricep push-ups, tricep kick-backs. Phew. Not sure what half of those are and probably doing them all wrong but it entertains the cats...
4 PM

Cycling 32:59 [0] 6.41 km (5:09 / km) +90m 4:48 / km
shoes: Charge Plug 3

5 PM

Note

Platelets & Plasma donation. Mint Club, Orange Club, 2 lotus biscuits, 2 packets of crisps and a packet of mini cheddars.
7 PM

Cycling 25:38 [0] 5.04 km (5:05 / km) +36m 4:55 / km
shoes: Charge Plug 3

Stopped to chat with friend on stoke lane...

Sunday Jan 13 #

12 PM

Swimming 5:00 [3] 0.16 km (31:15 / km)
slept:10.0

Water temp 5 degrees. Lovely.
6 PM

Run 58:39 [0] 8.84 km (6:38 / km) +206m 5:57 / km
shoes: Saucony Peregrine 7 2018

Nice sunday evening run with Sara.

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