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Training Log Archive: gg

In the 7 days ending Dec 6, 2009:

	activity	#	time	miles		km		+m
	Trail/terrain running	4	5:25:35	35.54	(9:10)	57.2	(5:42)	2300
	Strength and conditioning	2	3:50:00
	Road/track running	2	2:10:00	18.39	(7:04)	29.6	(4:24)	300
	Spinning	3	1:00:00
	Total	6	12:25:35	53.94		86.8		2600
averages - sleep:8.8

3:00

0:00

» now

Sunday Dec 6, 2009 #

Note
(rest day)

Didn't leave the house. Did lots off my to do list.

Nice

Saturday Dec 5, 2009 #

Trail/terrain running 1:35:00 19.0 km (5:00 / km) +650m 4:16 / km
ahr:132 max:147 shoes: Triumph 6

Steady hilly run with Ralph from home up Porters, across to Limb, all the way up the valley, around Lady Cannings and back down with an extra hill climb in Bingham (where Ralph fell over not once but twice).

Note

Afternoon SYO Talent Squad at Loxley

Tiring

Friday Dec 4, 2009 #

Trail/terrain running 50:00 [2] 10.4 km (4:48 / km) +200m 4:23 / km
slept:9.5 shoes: Triumph 6

Easy up Porters with Kris

Spinning warm up/down 10:00 [2]

Strength and conditioning 1:50:00 [1]

Group sesh
Spinning, then plyo hops and jumps, single leg squats, box jumps (higher box now), dynamic bar warm up all times 3. Group ankle balance exercise throwing medicine ball around

3*6 half squat 80 - 85 - 95 kg
3*6 deep squat 50 - 55 - 60kg
3*12 dumbell lunges, 12.5kg each hand
3*10 calf raises with 10kg db straight into 3*12 calf zig-zag bounds each side
4*12 superset press-ups, chin-ups, dips (with 26kg assist)
3*12 reverse hypers 10kg
3*8 fitball rollouts

bit of a spin

Note

1 hour deep massage with dave h

feel good now :)

Thursday Dec 3, 2009 #

Road/track running intervals 1:20:00 18.1 km (4:25 / km) +200m 4:11 / km
shoes: Triumph 6

5 times 6 mins with Ralphy, Danger and Kris 'could i look any queerer in my shorts over my lycras' Jones. Nice pace along flat roads holding the HR about 165 all the way.

Wednesday Dec 2, 2009 #

Trail/terrain running 1:34:00 12.6 km (7:28 / km) +550m 6:07 / km
shoes: inov8 roclite 315

Icy grough reps on Kinder with Danger and Sesame Street. Cold feet. Danger was clearly legendary as usual and was in no way a soft cock.
Ralph fell over spectacularly.

Tuesday Dec 1, 2009 #

Trail/terrain running hills 1:26:35 15.2 km (5:42 / km) +900m 4:24 / km
ahr:144 max:174 slept:8.5 shoes: inov8 roclite 315

Hills in Bingham Park with Danger and Little Rob. Too soon after breakfast!
Plan was 10 times long drag up the hill at 80%, then hard back down a third of the way, then sprint back up to the top again. Really hard session! Reps around 2.45-2.50 off 1.40 recovery which was a fairly speedy descent. Think the recovery needs to be longer. Probably pushed too hard from the start trying to keep up with Rob, and then on 7th and 8th stomach started complaining. Breakfast almost came out at the top of the 8th so let the others continue. Dammit.

Short hill sprints on the way home.

Spinning 40:00 [2]

Recovery spin

Monday Nov 30, 2009 #

Spinning warm up/down 10:00 [2]

Strength and conditioning 2:00:00 [1]

Swear these sessions are getting longer....

WU on spinning bike, then
Plyo hops, box jumps, single leg squats
Dynamic bar warm up
Few physio exercises
Throwing medicine ball on one leg with Danger

3*6 Double leg hurdle bounds finishing with box jump
3*6 Half squats 80 - 85 - 92kg - 150% body weight:)
3*8*2 Split squats 40kg
3*8*2 Single leg dumbell lifts 2*10kg
3*6 Eccentric hamstring lowers
3*8*2 Opp Arm/leg cable row things
3*8 Press up knee drive on fitball
3*12 Fitball hamstring bridge curl things

CD spinning

Road/track running 50:00 11.5 km (4:21 / km) +100m 4:10 / km
ahr:140 max:156 slept:8.5 shoes: Triumph 6

Nice cruise out from home along the streets with a bit of climb.

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