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Training Log Archive: markg

In the 7 days ending Mar 9, 2008:

activity

time

miles

Running

3:03:50

23.77

(7:44)

38.25

(4:48)

Strength & Conditioning

40:00

Total

3:43:50

23.77

38.25

1:15

0:00

» now

Friday Mar 7, 2008 #

Running warm up/down 32:00 [3] 6.0 km (5:20 / km)
shoes: Nike Free 5.0 (grey/green)

Warm up and down, and floats between ints.

C • nice web site 5

C • 1

Running intervals (4 x 4/3) 13:30 [5] 3.7 km (3:39 / km)
shoes: Nike Free 5.0 (grey/green)

A 4 x 4/3 session except that my stomach played up again and had to cut the 3rd int short at 1:30. Felt great otherwise - strong all the way through each int, breathing hard but not like I was about to die. Pace is to starting to edge up close to 3:30/km too.

Thursday Mar 6, 2008 #

Note
(rest day)

A bit sore and tight today.

Wednesday Mar 5, 2008 #

Running 47:23 [3] 9.8 km (4:50 / km) +45m 4:44 / km
shoes: Nike Free 5.0 (grey/green)

Commute to work. Optimised the route a little more and dropped 1/2km of the length. Felt pretty strong today, running with a bag didn't bother me as much as usual. It was pretty empty but nonetheless I'm happy about the improvement. Took a map along but didn't read it much; maybe read through 4 legs.

Running warm up/down 13:10 [3] 2.6 km (5:04 / km) +5m 5:01 / km
ahr:146 max:177 shoes: Nike Free 5.0 (grey/green)

For tempo run.

Running tempo 14:40 [4] 3.75 km (3:55 / km) +10m 3:52 / km
ahr:164 max:183 shoes: Nike Free 5.0 (grey/green)

Woo hoo, look at me, training twice in one day! Decided to go hard and do a second session despite being a bit tired from the run in to work this morning. A few muscles complained a bit but I felt pretty good once I warmed up. Pretty tired by the end and could feel I was losing good core posture and as expected ended up with my left hammy problem again.

Tuesday Mar 4, 2008 #

Running warm up/down 24:00 [4] 4.8 km (5:00 / km)
shoes: Nike Free 5.0 (grey/green)

To/from the Talisman Centre and some laps of the track there with butt-kicks, high-knees, bounding, skipping and run-throughs.

Strength & Conditioning 40:00 [3]
shoes: Nike Free 5.0 (grey/green)

Usual sort of visit to the gym:
3 x 15 leg press @ 190lb
3 x 15 leg extensions @ 40lb
3 x 15 seated calf raise @ body weight
3 x 15 incline bench press @ 30lb
2 x 15 shoulder press @ 30lb
3 x 15 back extensions @ body weight
3 x 15 knee raises

Ran out of time for lat pulldowns and row

Monday Mar 3, 2008 #

Running 39:07 [3] 7.6 km (5:09 / km) +35m 5:02 / km
shoes: Adidas Supernova Control

Was aiming for a tempo run but guts started playing up after 15min and couldn't run comfortably. Took a map (Barrier Lake long course from Barebones 2007) and read it for a bit but lost concentration with the rotten stomach.

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