Training Log Archive: TrebIn the 7 days ending Dec 21, 2008:
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Sunday Dec 21, 2008 #
Cycling 25:00 [3] 10.1 km (2:29 / km)
Went for a bike ride with a mate. wasnt to fast but felt quite hard as was in to hard wind for half the time and there is quite a lot of climb.
Running 17:00 [3] 3.9 km (4:22 / km)
shoes: Waslsh PB Elite Extreme
Went out for short run ariund to the copse on top of bridle way and back around to bodfish and home. Was pretty wet and muddy in feilds. Felt a little tight to start but felt good for the rest.
Thursday Dec 18, 2008 #
Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Saucony Progrid Omni 7
3 and a bit km jog before session and then three laps of thetrack after
Running tempo 18:30 [4] 5.0 km (3:42 / km)
shoes: Saucony Progrid Omni 7
5 km time trial down new road and up ross road truning around at top of hill then to the bottom of the new road and back same as before. Time was ok but could of been better didnt go off fast enough and built up in the second half.Time not exact.
Wednesday Dec 17, 2008 #
Core/ Strength 34:00 [3]
-30 abdominal crunches
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
-20 squats
3 times
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
-20 squats
3 times
Tuesday Dec 16, 2008 #
Running warm up/down 20:00 [2] 3.2 km (6:15 / km)
shoes: Saucony Progrid Omni 7
lap of the park before session. and jogged to the traffic lights and back after.
Running intervals (Fartlek) 25:00 [3] 4.8 km (5:12 / km)
shoes: Saucony Progrid Omni 7
two laps first one with big intervals second with short we were going to do 3 but all felt like shit so just stopped.
Monday Dec 15, 2008 #
Core/ Strength 20:00 [4]
-30 abdominal crunches
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
-20 squats
2 times
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
-20 squats
2 times