Training Log Archive: GarryIn the 7 days ending Jan 15, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jan 15, 2011 #
5 PM
Mountain Bike (Cycle) 1:01:00 [4] 24.5 km (2:29 / km)
ahr:156 max:172
Managed to squeeze in a speed session in the afternoon. Only had an hour so did two loops around Fairland / Berario on roads and parks. Tried to keep the pace and effort up. Hard session.
Thursday Jan 13, 2011 #
1 PM
Track intervals 42:00 [4] 5.0 km (8:24 / km)
slept:7.0 shoes: Asics Cumulus 2009
Track at Wits Ed Campus with Mike. Warmed up with a few laps and routines - 10mins
5x400m targeting 84sec with 90sec rest.
Laps between 76-84sec
HR max 182, recovery <145 before next
Warm down of 5 laps including a few routines - 10 mins
5x400m targeting 84sec with 90sec rest.
Laps between 76-84sec
HR max 182, recovery <145 before next
Warm down of 5 laps including a few routines - 10 mins
Wednesday Jan 12, 2011 #
1 PM
Gym (Core & Stretches) 47:00 [2]
ahr:110 max:150 rhr:48 slept:6.0 weight:67kg
Warm-up on bike and rowing machine.
Various core, strengthening and stretching exercises. Feeling good.
Various core, strengthening and stretching exercises. Feeling good.
Tuesday Jan 11, 2011 #
6 PM
Trail Run (Run) 30:00 [3] 6.0 km (5:00 / km)
ahr:145 max:160 shoes: Salomon XT Wings
Easy run at home to get back into the swing of things. 2x round long park in Fairland + there and back. Feels like I might need a heel raise in my right shoe as I can start feeling the beginnings of ITB niggle. Will persevere with easy runs and see how the shoes pan out.
Monday Jan 10, 2011 #
Note
12 hour drive back from holiday in Port Alfred. Good to be back home.