Training Log: Alicef

Gym 45:00 [3]

Did 10mins on the bike- 4km.
Then lots of core and strenght stuff.

running warm up/down 20:44 [3] 1.63 km (12:43 / km)

MDOC run- Gregory's house.
Jogged or rather ran to Fletcher Moss. Alright if your fast but very demoralizing if your not,
And jog back afterwards.

C • Frodsham... 2

running intervals 16:30 [5] 3.75 km (4:24 / km)

Not sure bout times yet, garmins charging. Anyway firstly we did 6x roughly 400m down a path in pairs then the next pair ran and so on. My legs just went on the third one and found it really hard to keep going. Know the first few were about 1.22/1.23 and by the end were about 1.26.

Then did a parlaaf thing round a rugby pitch. Did it for about 8mins. Felt better by this point.

running 22:00 [2] 1.3 km (16:55 / km)

Rest inbetween efforts. Roughly 2.30mins and jogging inbetween sets.

running warm up/down 15:00 [3]

running hills 21:00 [5]

Quick hill session before going out to watch the australians perform. Did 6x 1min on the usuall field but went up a different bit to normal.

Gym intervals 17:00 [4] 4.5 km (3:47 / km)

Did 10mins on the bike then 7 on the cross trainer.

Gym 40:00 [3]

Then lots of sit ups and power plate. And need to build up my upper body strength for the army so stuff on the resistance machines.

swimming 1:00:00 [3]

warm up- 3x100m free. Then 3x60m fly.
Then lots of time trials. 100m free, 40m free, 40m fly, 20m free and fly.