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Training Log Archive: Treb

In the 30 days ending Apr 30, 2009:

activity

time

miles

Running

6:46:51

50.89

(8:00)

81.9

(4:58)

Cycling

2:08:30

26.96

(4:46)

43.39

(2:58)

Rowing

1:00:00

14.6

(4:07)

23.5

(2:33)

Core/ Strength

59:10

Stretching/Rolling/Yoga

20:00

Skipping

10:00

Total

11:24:31

92.46

148.79

2:04

0:00

» now

Thursday Apr 30, 2009 #

Running long 35:00 [3] 6.48 km (5:24 / km)
shoes: Saucony Progrid Omni 7

went to athletics so but as i have these races at the weekend i just did a steady run instead of the session.

Tuesday Apr 28, 2009 #

Running warm up/down 9:00 [3] 1.2 km (7:30 / km)
shoes: Saucony Progrid Omni 7

three laps of the track as a warm up.

Running intervals 12:00 [5] 2.0 km (6:00 / km)
shoes: Saucony Progrid Omni 7

200m intervals with 30secs rest inbetween 10 times.

Running tempo 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7

5 laps steady.

Monday Apr 27, 2009 #

Rowing tempo 30:00 [4] 12.0 km (2:30 / km)

was pretty hard work. really not sure that the machine measures distance properly.

Friday Apr 24, 2009 #

Running long 56:56 [3] 12.79 km (4:27 / km)
shoes: Saucony Progrid Omni 7

Ran home from school. was pretty warm and didnt have water so was really thirst by the time i finished.

Thursday Apr 23, 2009 #

Cycling tempo 22:30 [4] 6.0 mi (3:45 / mi)

Biked to athletics.

Running warm up/down 24:00 [1] 4.14 km (5:48 / km)
shoes: Saucony Progrid Omni 7

a Jog as a warm up before the session and then a lap of the track.

Running intervals 45:00 [5] 8.2 km (5:29 / km)
shoes: Saucony Progrid Omni 7

200m with 200m jog recovery twice
then an 800m with 600m jog recovery
all through 4 times. was a hard session.

Cycling 32:30 [3] 6.0 mi (5:25 / mi)

Cycled home from athletics felt so dead by the end.

Wednesday Apr 22, 2009 #

Running warm up/down 10:00 [2] 2.76 km (3:37 / km)
shoes: Saucony Progrid Omni 7

jogged over to the wood. then on the way back i had to avoid the farmer.

Running hills 15:00 [5] 2.7 km (5:33 / km)
shoes: Waslsh PB Elite Extreme

hills in the wood with intervals of ten reps. just after first set thought the farmer was comimg so move over the hill then saw the farmer comimg again so cut the session short.

Core/ Strength 20:30 [4]

? 10 Burpees
? 20 Russian Twists
? 20 Lunge and Press
? 10 Burpees
? 15 Obliques
? YWTA
? Side plank 50sec

three times

Tuesday Apr 21, 2009 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Saucony Progrid Omni 7

short jog before session.

Running intervals 35:00 [5] 5.0 km (7:00 / km)
shoes: Saucony Progrid Omni 7

1000 m intervals
with 2 mins rest in between each set. hard session.

Monday Apr 20, 2009 #

Rowing tempo 30:00 [4] 11.5 km (2:37 / km)

Core/ Strength 20:00 [3]

-30 × crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups 20 wide arm 20 normal 10 diamond
-30 secs leg raise
-30 dorsal raises
-30 squats

2 times

C • Socks 1

Stretching/Rolling/Yoga 10:00 [1]

Friday Apr 3, 2009 #

Running long 55:28 [3] 12.22 km (4:32 / km)
shoes: Waslsh PB Elite Extreme

Ran home from school. legs were a little tight for the first few km but they eased up for the rest of it and felt pretty good.

C • Running home from school 1

Cycling 49:30 [2] 14.42 km (3:26 / km)

went for a bike ride with a mate when i got back from my run.

Thursday Apr 2, 2009 #

Cycling tempo 24:00 [4] 6.0 mi (4:00 / mi)

biked to training.

Running warm up/down 17:00 [3] 3.9 km (4:22 / km)
shoes: Saucony Progrid Omni 7

warm up before athletics around the lake and back.

Running intervals 26:00 [5] 6.6 km (3:56 / km)
shoes: Saucony Progrid Omni 7

track session
5 1000m with 2 minutes recovery inbetween. hard session jogged 200m in each recovery. did have a bit longer recovery between the fourth and the fifth as i was the only person who did it.

Running warm up/down 7:50 [2] 1.6 mi (4:54 / mi)
shoes: Saucony Progrid Omni 7

4 laps of the track as a warm down.

Wednesday Apr 1, 2009 #

Running warm up/down 10:20 [1] 2.7 km (3:50 / km)
shoes: Waslsh PB Elite Extreme

jogged out to wood and back.

Running hills 25:17 [4] 4.64 km (5:27 / km)
shoes: Waslsh PB Elite Extreme

"5 minute hillsession laps around the wood was doing about 13laps in 10mins and have worked out the distance from this

Core/ Strength 18:40 [3]

? 10 core lock and rolls
? 20 dips
? 10 burpees
? 10 core lock and rolls
? 10 dips
? 25 star jumps
? YWTA
? Plank 90 seconds

3 times

Stretching/Rolling/Yoga 10:00 [1]

Skipping 10:00 [3]

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