Training Log Archive: brycecIn the 7 days ending Dec 8, 2013:
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Saturday Dec 7, 2013 #
10 AM
Running (5km Loop) 28:53 [4] 4.87 km (5:56 / km) +57m 5:36 / km
ahr:167 max:180 slept:5.0 shoes: Salomons XR Mission
Issues
- Lack of sleep after airport run
- Still sore from gym
- wtf sweat in eye again - headband!?
- Humidity much
Interesting
- My 5km route Garmin has now corrected to 4.87 :( going to have to find another 130m.
- Oh and cracked 6min km... I guess its something but...
Notes
- Felt sluggish to start, especially during the minor uphill gradient.
- Stitch 1.75km in
--- Any advice on this issue: I start my garmin when i start running and go straight to running pace but my garmin takes a good 6 seconds before the graph catches up from 0 which makes looking at the graph pretty bloody useless because its got a massive spike at the front then its pretty much a straight line. If the spike wasn't there it would be interesting info. - just start it 6 s in?
- Lack of sleep after airport run
- Still sore from gym
- wtf sweat in eye again - headband!?
- Humidity much
Interesting
- My 5km route Garmin has now corrected to 4.87 :( going to have to find another 130m.
- Oh and cracked 6min km... I guess its something but...
Notes
- Felt sluggish to start, especially during the minor uphill gradient.
- Stitch 1.75km in
--- Any advice on this issue: I start my garmin when i start running and go straight to running pace but my garmin takes a good 6 seconds before the graph catches up from 0 which makes looking at the graph pretty bloody useless because its got a massive spike at the front then its pretty much a straight line. If the spike wasn't there it would be interesting info. - just start it 6 s in?
Thursday Dec 5, 2013 #
5 PM
Gym (Legs and Core) 55:40 [4]
ahr:130 max:163 shoes: Salomons XR Mission
3 x 12 - 60s
90 Degree Press - 40
Calve Raise - 40
Squats - 20
Hamstring Curls - 15
Deadlift - 45
2 x 12 - 30s
DB Obliques - 20
Medball Double Crunch - 5
Fitball Jack knife
Fitball Rollout
====
Struggled a tad, light headed through sections > better nutrition required.
To be increase on press, calves, hamstring curls.
90 Degree Press - 40
Calve Raise - 40
Squats - 20
Hamstring Curls - 15
Deadlift - 45
2 x 12 - 30s
DB Obliques - 20
Medball Double Crunch - 5
Fitball Jack knife
Fitball Rollout
====
Struggled a tad, light headed through sections > better nutrition required.
To be increase on press, calves, hamstring curls.
Tuesday Dec 3, 2013 #
6 PM
Running (Drills) 23:57 [3] 1.84 km (13:01 / km) +55m 11:19 / km
ahr:149 max:168
Drills at Park.
====
600m Warmup Jog
4x50m
1) High Knees
2) Kick Backs
3) Extended Stride/Bound
4) Sprints
300m Cool Down
====
Right leg is surprisingly a lot less flexible - struggles more the left.
Shins/Claves becoming a worry by end.
Core stability a big issue
====
Dont knwo how I gained 50m on a flat playing ground gg Garmin.
====
600m Warmup Jog
4x50m
1) High Knees
2) Kick Backs
3) Extended Stride/Bound
4) Sprints
300m Cool Down
====
Right leg is surprisingly a lot less flexible - struggles more the left.
Shins/Claves becoming a worry by end.
Core stability a big issue
====
Dont knwo how I gained 50m on a flat playing ground gg Garmin.
7 PM
Gym (Back / Tri / Shoulders) 42:59 [3] +150m
ahr:136 max:153 shoes: Salomons XR Mission
Apparently got 150m of climb in the gym?! must be counting each of the reps and every time I got off the bench?!
====
Stretch
3 x 12 - 45s
Dumbbell Row - 15
Tricep Press - 7.5
Lat Pull Down - 35
Tricep Push Down - 35
Overhead Dumbbell Press - 9
Skull Crushers - 2.5
Seated Row - 35
====
Struggled a little at end but ok for first session - 45s might have been a tad optimistic.
====
Stretch
3 x 12 - 45s
Dumbbell Row - 15
Tricep Press - 7.5
Lat Pull Down - 35
Tricep Push Down - 35
Overhead Dumbbell Press - 9
Skull Crushers - 2.5
Seated Row - 35
====
Struggled a little at end but ok for first session - 45s might have been a tad optimistic.