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Training Log Archive: Runner99

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

5:42:47

37.54

(9:08)

60.42

(5:40)

225

Bouldering

2:50:00

Stretching

40:00

Hanging

25:00

Core

10:00

Opposition

5:00

Total

9:52:47

37.54

60.42

225

[1-5]

9:12:47

averages - sleep:4

2:32

0:00

» now

Tuesday Jan 31, 2017 #

6 AM

Stretching 15:00 [0]
slept:4.0

Hams, hips, etc..

Hanging 15:00 [3]

One set of all. Worked the fingers on the small holds.

Bouldering (Strengthening) 50:00 [4]

10 laps
12 T push ups
5.3 Leg Lifts
___________
8.5 laps
59s Splay Circles
42s Banana Boats
1min 30s plank
___________
7 laps
Side crunchies: L- 40; R- 40
40s side plank
11 backwards pushups

Opposition 5:00 [2]

35 supermans
15 wall raises

8 AM

Note

Back feels sore, core wasn't hard enough, and forearms feel a bit too good. Should have went harder on the last set of laps, and maybe increased the repetitions of the core. I will recomment that after pm track training.

5 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

2 laps plus some leg swings.

Running intervals 17:00 [5] 5.0 km (3:24 / km)

(800m - 1 min rest - 200m - 3min rest) x5

first 2 800`s were around 2:25, and then I slowed down by about 10 sec for the last three.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)

Laps.

Stretching 10:00 [0]

legs

Core (/ Strengthening) 10:00 [2]

Toe raises
10 marching glute bridge
30 sit ups
15 pushups
side plank 1min each side

Monday Jan 23, 2017 #

Running 1:43:00 [1] 14.33 km (7:11 / km) +225m 6:40 / km
(sick)

Ran around nose hill.

Sunday Jan 22, 2017 #

11 AM

Running warm up/down 15:00 [3] 1.0 km (15:00 / km)

Couple of laps and then abc's

Running intervals 10:00 [4] 3.2 km (3:07 / km)

3x (200m x4) w/ 4min breaks between sets

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Thursday Jan 19, 2017 #

5 PM

Running intervals 11:09 [3] 3.2 km (3:29 / km)

400m intervals, died out about halfway because I ate too much food before the run.

69, 66, 68, 68, 74, 85, 85, 78, 66

Running warm up/down 7:00 [3] 1.6 km (4:22 / km)

Cool down

Running warm up/down 13:12 [3] 2.34 km (5:38 / km)

jogging home

7 PM

Hanging 10:00 [3]

Hangboarding.

Bouldering 40:00 [3]

11 pull ups
__________
9 Laps
30 situps
15 T push-ups
4.3 LL
__________
6 Laps
33s Splay Circles
39s Banana boats
1min 30s Plank
__________
7 laps
side crunchies
Backwards push-ups

Stretching 15:00 [0]

Just around the University.

Running 14:00 [3] 1.8 km (7:47 / km)

3x 200m fast on the straights and slow on the corners.

Then like 6x 200m for cooldown.

Saturday Jan 14, 2017 #

8 AM

Bouldering race 1:20:00 [4]

Comp at rock jungle boulders. Lots of fun, with the new format, and a really nice gym.

Sunday Jan 8, 2017 #

11 AM

Running warm up/down 16:18 [2] 2.43 km (6:42 / km)

Running to the University.

Running intervals (oval) 12:41 [3] 2.0 km (6:21 / km)

Aimed for 12 400m intervals, only got to 5 before I was feeling overly tired from being sick.

1 - 1:16
2 - 1:16
3 - 1:26
4 - 1:21
5 - 1:12

Running 18:00 [2] 2.5 km (7:12 / km)

Back home.

Monday Jan 2, 2017 #

Note
(sick)

I have to admit that im sick... hopefully just a little bit

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