Training Log Archive: WhitesheepIn the 7 days ending Sep 7, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Sep 7, 2014 #
9 AM
S&C 50:00 [4]
Abdullahi came for the morning run, but I did about 100m and decided my Achilles was too stiff and painful. So we went in and did a core strength session. Picked up a couple of new exercises (including for neck muscles) and got a bit of a reality check on the right level of intensity for these workouts.
Cycling (turbo) warm up/down 10:00 [1]
5 PM
Cycling (turbo) intervals 1:05:00
4x 10 minutes tempo off 2 mins
Saturday Sep 6, 2014 #
9 AM
Off-road running 30:00 [2] 6.0 km (5:00 / km)
shoes: inov8 road-x 233 (iii)
Running drills 40:00 [4]
shoes: inov8 road-x 233 (iii)
Tough drills session with Firezar. I asked him to show me what his coached drills sessions were like. This was no more than a half version (he would do up to 2 hours) and absolutely ruined me. Very hard work and I learned a lot.
Friday Sep 5, 2014 #
5 PM
Terrain running 40:00 [3] 7.0 km (5:43 / km)
shoes: inov8 f-lite 195
Very nice steady run with Firezar in eucalyptus woods near yaya. This is about 10km north of addis and 400m higher, so 2,800m altitude. We started slowly but picked it up and overall the thin air made it a tough workout.
Thursday Sep 4, 2014 #
6 PM
X-training (erg) 21:58 [3] 5.0 km (4:24 / km)
Actually really exhausted, think the long days caught up with me
Cycling (turbo) 30:00 [1]
S&C 10:00 [2]
Tuesday Sep 2, 2014 #
7 PM
Cycling (turbo) 15:00 [2]
S&C 15:00 [3]
Monday Sep 1, 2014 #
6 PM
Cycling (turbo) 35:00 [2]
X-training intervals 21:20 5.0 km (4:16 / km)
Back on the erg for old times sake. 10x 30s hard plus a push to the line.