In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 5:08:48|| 37.63||(8:12)|| 60.56||(5:06)|| 716|
| ||Cross training||2|| 4:53:21|| 80.2||(3:39)|| 129.07||(2:16)|| 807|
| ||Strength & Conditioning||2|| 2:00:00|
| ||Total||8|| 12:02:09|| 117.83|| 189.63|| 1523|
Strength & Conditioning 1:00:00 
3 x 25kg on the weighted press ups this week, BIG.
Back to the dead lift and went down to low weights of 50 and 60kg, successfully managing not to fuck my back.
Running 38:23  7.79 km (4:56 / km) +30m 4:50 / km
Chill with Tim and Bash before gym and then back with Purko. Calf still tight from session and generally a bit tired, looser on the way back but still not 100%. Should be okay by tomorrow.
Running warm up/down 15:16  3.31 km (4:37 / km)
Running 27:30  6.96 km (3:57 / km) +20m 3:54 / km
5 x 1k [3mins]
3:03-3:08 min/k, consistently running about 3:05's, slower reps normally occurring because of tight bends as well as the meadows being very busy today. Just trying to claw on to the back of Ali the most session, started getting hard on the last two, was going to do 4 but manned up and did 5, bloody legends Jack and Ali went on to do 6. Good session though and it feels likes things are moving in the right direction finally :)
Running 24:04  4.0 km (6:01 / km) +29m 5:48 / km
Cool down, with 6 x sprinty strides to keep the 99 speed.
Running 10:00  1.0 km (10:00 / km)
Drills and strides.
Running 1:15:00  15.08 km (4:58 / km) +298m 4:32 / km
Easy with Mark,Ali,Jack and Tam on the seat (which was a nice change) and then two progressively faster laps of the meadows just to stride out a bit. Felt decent enough, swapping interval days just to recover more from last weeks efforts as well as big day in the gym yesterday. Tried activating glutes and did a new stretch before run which held off most tightness for most of the run.
Strength & Conditioning 1:00:00 
International chest day
Bench @ 40,45,50 kg
Weighted Push ups @ 20,25,25 kg
Squat @ 60,65,70 kg
OH squat @ I can't remember
Hip thruster @ 50kg
Running 15:00  3.5 km (4:17 / km)
Easy day on the running scene to have an easy recovery day but ruined that my going pretty hard in the gym.
Cross training 1:57:11  48.89 km (2:24 / km) +507m 2:17 / km
Gladhouse loop topping off a solid week of training. Legs feeling shafted today probs from the three hour cycle. Trying mainly to just spin the legs and take it easy but hard when its hilly. Beautiful sunny day though :)
Running 44:30  7.8 km (5:42 / km) +50m 5:32 / km
Warm up with some drills and Cool down.
Running 21:17  4.12 km (5:10 / km) +162m 4:19 / km
Sunny 8am Hills with Jonny
4 x 1min [2min]
6 x 30s [75s]
Legs a bit heavy from cycle but moving well enough off a banana and a coffe. Right calf needs rolling, still tight from Thu.
Running 37:48  7.0 km (5:24 / km) +127m 4:57 / km
Crags photoshoot for Marks photo of the day, unreal weather, so enjoyable. Calf a little tight still, maybe best to cross train tomorrow.
Cross training 2:56:10  80.18 km (2:12 / km) +300m 2:09 / km
Cycle to Berwick and back.
Beaut day for a cycle, meant to be a nice easy 2 hours spinning the legs on the bike but when you're on the Stallion BMC and have the open road in front of you it's hard to say no to a nice long one. Nae too windy today, so even though I felt a minor bonk coming on after half way I managed to ride through it well enough... but even so legs were feeling fairly destroyed on any sort of incline. Need to do a 100k'er soon enough but perhaps do that in a group ride. Averaging about 30kph for the majority when I wasn't being stopped by lights.
all weeks |