Training Log Archive: ShmintyIn the 31 days ending Mar 31, 2020:
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Tuesday Mar 31, 2020 #
Running 45:48 [2] 9.17 km (5:00 / km)
shoes: Brooks Cascadia 7
Running 44:00 [4] 13.29 km (3:19 / km)
shoes: Brooks Cascadia 7
8,6,4,2mins (1min off)
Running 27:02 [2] 5.36 km (5:03 / km)
shoes: Brooks Cascadia 7
Monday Mar 30, 2020 #
Running 1:41:42 [2] 22.05 km (4:37 / km)
shoes: Brooks Cascadia 7
Strength and Conditioning 30:00 [1]
Sunday Mar 29, 2020 #
Cycling 1:32:00 [1]
Saturday Mar 28, 2020 #
Running 14:53 [1] 2.84 km (5:14 / km)
shoes: Brooks Ghost 12
Running 12:33 [1] 1.49 km (8:25 / km)
shoes: Inov8 X-Talon 212 v5
Orienteering 42:08 [4] 6.56 km (6:25 / km)
shoes: Inov8 X-Talon 212 v5
Running 12:42 [1] 2.37 km (5:22 / km)
shoes: Inov8 X-Talon 212 v5
Drills 3:00 [0]
Running 2:14 [1] 0.44 km (5:05 / km)
shoes: Brooks Ghost 12
Running 2:44 [5] 1.0 km (2:44 / km)
shoes: Brooks Ghost 12
Walk recovery
Hmm a bit slow. Even had a tailwind...
Running 15:10 [1] 2.85 km (5:19 / km)
shoes: Brooks Ghost 12
Cycling 20:00 [1]
Friday Mar 27, 2020 #
Running 1:14:53 [2] 14.83 km (5:03 / km)
shoes: Brooks Cascadia 7
Strength and Conditioning 40:00 [1]
Lunges 6x3 5kg dumbells (backwards and forwards)
Hip flexor 8x3 - with band
Hamstring raises (+6,6,10kg weigh)
Backward Lunges 8x3 5kg dumbells
Steps Ups 8x3 5kg dumbells
Single leg squats on wobble board 6x3
Ankle work with band
Thursday Mar 26, 2020 #
Running 40:51 [1] 7.56 km (5:24 / km)
shoes: Brooks Ghost 12
Drills 3:00 [0]
Running 36:00 [4] 9.42 km (3:49 / km) +165m 3:31 / km
shoes: Brooks Cascadia 7
1min off
Uni and Hermitage Woods
Running 25:19 [1] 4.95 km (5:07 / km)
shoes: Brooks Cascadia 7
Wednesday Mar 25, 2020 #
Running 1:46:34 [2] 20.06 km (5:19 / km)
shoes: Brooks Cascadia 7
Strength and Conditioning 30:00 [1]
Lunges 8x3 5kg dumbells
Hip flexor 8x3 - with band x2(front and back section)
Hamstring raises (+6kg weigh)
Situps/TwistedSUps/Pressups 10/10/10 x3
Backward Lunges 8x3 5kg dumbells
Steps Ups 8x3 5kg dumbells
Tuesday Mar 24, 2020 #
Running 36:52 [1] 7.43 km (4:58 / km)
shoes: Brooks Ghost 12
Running 30:00 [4] 8.89 km (3:22 / km)
shoes: Brooks Ghost 12
1min off
Carse Road
Running 29:52 [1] 5.97 km (5:00 / km)
shoes: Brooks Ghost 12
Monday Mar 23, 2020 #
Strength and Conditioning 37:00 [1]
Lunges 8x3 5kg dumbells
Hip flexor 8x3 - with band x2(front and back section)
Hamstring raises (+6kg weigh)
Situps/TwistedSUps/Pressups 10/10/10 x3
Backward Lunges 8x3 5kg dumbells
Cycling 47:00 [1]
Sunday Mar 22, 2020 #
Running 24:00 [4] 5.31 km (4:31 / km)
shoes: Brooks Ghost 12
6x4mins
First 4 also with 2mins hard downhill
~35-60s rest
Running 8:00 [3] 2.56 km (3:08 / km)
shoes: Brooks Ghost 12
Running 34:46 [1] 7.87 km (4:25 / km)
shoes: Brooks Ghost 12
Running 20:55 [1] 4.12 km (5:05 / km)
shoes: Brooks Ghost 12
Saturday Mar 21, 2020 #
Running 1:10:40 [2] 13.29 km (5:19 / km)
shoes: Brooks Cascadia 7
Cycling 1:08:00 [1]
Friday Mar 20, 2020 #
Running 45:44 [2] 8.88 km (5:09 / km)
shoes: Brooks Cascadia 7
Strength and Conditioning 30:00 [1]
Lunges 8x3 5kg dumbells
Hip flexor 8x3 - with band
Situps/TwistedSUps/Pressups 10/10/10 x3
Thursday Mar 19, 2020 #
Running 25:00 [4] 7.29 km (3:26 / km)
shoes: Brooks Ghost 12
1min off
Carse Road
Busier than normal...
Running 29:03 [1] 5.97 km (4:52 / km)
shoes: Brooks Ghost 12
Cycling 1:11:00 [1]
Wednesday Mar 18, 2020 #
Running 24:20 [1] 5.05 km (4:49 / km)
shoes: Brooks Ghost 12
Running 3:30 [1] 0.64 km (5:28 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 42:39 [2] 5.0 km (8:32 / km)
shoes: Inov8 X-Talon 212 v3
Tuesday Mar 17, 2020 #
Running 14:02 [1] 2.77 km (5:04 / km)
shoes: Brooks Ghost 12
Cross Trainer 30:00 [4]
1min off
Cross Trainer 10:00 [1]
Running 13:24 [1] 2.63 km (5:06 / km)
shoes: Brooks Ghost 12
Running 12:48 [1] 2.53 km (5:04 / km)
shoes: Brooks Ghost 12
Strength and Conditioning 20:00 [1]
Squats 8x3 - 80-90kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Resisted ankle rotations
Split squats 8x3 40kg
Hamstring - Leg Curl Machine - 8x3 single 32,34,36kg
Cross Trainer 30:00 [4]
shoes: Brooks Ghost 12
1min off
HR bit low, must be tired
Cross Trainer 10:00 [1]
Running 12:49 [1] 2.47 km (5:11 / km)
shoes: Brooks Ghost 12
Monday Mar 16, 2020 #
Strength and Conditioning 45:00 [1]
Hip Flexors 12,8,6,4 21,23,25,27kg
~10mins bosu jumping
Jumping Squats 6x3 40kg
Hamstring - Leg Curl Machine - 8x3 single 32,34,36kg
Lunges 12x3 8,8,10kg dumbells
Cross Trainer 1:30:00 [1]
Sunday Mar 15, 2020 #
Cross Trainer 30:00 [4]
1min off
Cross Trainer 20:00 [1]
Running 30:02 [2] 6.8 km (4:25 / km)
shoes: Brooks Cascadia 7
Cross Trainer 30:00 [4]
1min off
Cross Trainer 30:00 [1]
Saturday Mar 14, 2020 #
Cross Trainer 1:00:00 [2]
Orienteering 42:54 [2] 6.82 km (6:17 / km)
shoes: Inov8 X-Talon 212 v5
Cruising some of the M21 course after the event.
Cross Trainer 45:00 [2]
Friday Mar 13, 2020 #
Running 40:07 [1] 8.02 km (5:00 / km)
shoes: Brooks Ghost 12
Strength and Conditioning 40:00 [1]
Half Squats 10,8,6,4 - ~135/40kg
~10mins ball balancing
Jumping Squats 6x3 40kg
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg
Lunges 12x3 8,8,10kg dumbells
Thursday Mar 12, 2020 #
Cross Trainer 40:00 [4]
1min off
Cross Trainer 20:00 [1]
Cycling 10:00 [5]
10x1min
2mins off
5 sitting, 5 standing
Trying to (and succeeding at) getting some lactate
Cycling 50:00 [1]
Wednesday Mar 11, 2020 #
Strength and Conditioning 30:00 [1]
Split Squats 8x3 40,40,42.5kg
~10mins hopping on Bosu
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg
Running 35:02 [1] 7.02 km (4:59 / km)
shoes: Brooks Ghost 12
Cross Trainer 1:00:00 [2]
Tuesday Mar 10, 2020 #
Cross Trainer 30:00 [4]
1min off
Cross Trainer 20:00 [3]
Running 30:20 [3] 5.3 km (5:43 / km)
Cross Trainer 30:00 [4]
30s off
Cross Trainer 24:00 [1]
Monday Mar 9, 2020 #
Strength and Conditioning 50:00 [1]
Hip Flexors 12,8,6,4 18, 21,23,25kg
~10mins ball balancing
Jumping Squats 6 40kg - r knee felt a little dodgy
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg
Lunges 12x3 8,8,10kg dumbells
Cross Trainer 1:00:00 [2]
Sunday Mar 8, 2020 #
Cross Trainer 30:00 [4]
Cross Trainer 20:00 [1]
Running 30:00 [1] 4.94 km (6:04 / km)
shoes: Brooks Cascadia 7
Cross Trainer 30:00 [4]
1min off
Cross Trainer 30:00 [1]
Saturday Mar 7, 2020 #
Cross Trainer 1:00:00 [2]
Running 20:59 [1] 3.24 km (6:29 / km)
shoes: Brooks Cascadia 7
Cross Trainer 1:10:00 [2]
Friday Mar 6, 2020 #
Strength and Conditioning 35:00 [1]
Hip Flexor 16,18,21,23kg 12,10,8,6
Jumping Squats 40kg 3x6reps
Lunges 20kg 3x12 forward and backwards
Hamstring machine (sitting) 3x8
Thursday Mar 5, 2020 #
Cross Trainer 30:00 [4]
Cross Trainer 20:00 [1]
Running 25:16 [1] 3.5 km (7:13 / km)
shoes: Brooks Cascadia 7
Cross Trainer 15:00 [4]
5x1min
Cross Trainer 15:00 [1]
Wednesday Mar 4, 2020 #
Running 22:21 [1] 3.08 km (7:15 / km)
shoes: Brooks Cascadia 7
Strength and Conditioning 40:00 [1]
Half Squats 120-130kg 10,8,6
Jumping Squats 40kg 3x6reps
Split Squat 40kg 3x8reps
Hamstring machine (sitting) 3x8
Resisted ankle rotations 3x20
~10mins standing on med ball
Strength and Conditioning 1:00:00 [2]
Tuesday Mar 3, 2020 #
Cross Trainer 30:00 [4]
1min off
Cross Trainer 30:00 [1]
Cross Trainer 30:00 [4]
30s off
Cross Trainer 20:00 [3]
Monday Mar 2, 2020 #
Strength and Conditioning 45:00 [1]
Squats
Lunges
Hamstring machine (sitting)
Hip flexors
Cross Trainer 20:00 [2]
Running 56:26 [1] 9.5 km (5:56 / km)
shoes: Brooks Cascadia 7
Too much
Sunday Mar 1, 2020 #
Cross Trainer 40:00 [4]
1min off
Cross Trainer 20:00 [1]
Cross Trainer 50:00 [2]
Cross Trainer 5:00 [5]
Cycling 2:30 [5]
Cycling 10:00 [1]