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Training Log Archive: Treb

In the 7 days ending Mar 15, 2009:

activity # timemileskm+m
  Running4 2:53:36 20.8(8:21) 33.47(5:11)
  Cycling2 1:34:00 20.03(4:42) 32.23(2:55)
  Core/ Strength3 1:10:15
  Rowing1 30:00 7.27(4:08) 11.7(2:34)
  Stretching/Rolling/Yoga2 25:00
  Total6 6:32:51 48.09 77.4

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Sunday Mar 15, 2009 #

Cycling long 1:10:00 [2] 22.57 km (3:06 / km)

Went for a bike ride with some mates ended up going pretty far but we did stop a few times. there were some fairly large hills aswell so wasnt a complete doss.

Saturday Mar 14, 2009 #

Running intervals 26:00 [4] 5.15 km (5:03 / km)
shoes: Waslsh PB Elite Extreme

Did a short interval session around the fields felt good for the first few sprints but near the end legs seemed quite tired. think they were still a bit tired from yesterday.

Core/ Strength 18:30 [3]

? 10 press-ups
? 15 leg raises
? 20 sergeant jumps
? 10 press-ups
? 15 crunches
? 5 YWTA
? 30second Leg raise and hold

5mins rest in between (not in time)
did this three times

Stretching/Rolling/Yoga 15:30 [1]

Friday Mar 13, 2009 #

Running long 56:21 [3] 12.37 km (4:33 / km)
shoes: Waslsh PB Elite Extreme

Ran home from school again. Did a longer route this week so was obviously running faster than last week. Unfortunitly wasnt over an hour again so need to add a bit more again next week. and forgot to take a map with me to practice reading it on the run.

Thursday Mar 12, 2009 #

Cycling tempo 24:00 [4] 9.66 km (2:29 / km)

had to cycle to training as mum didnt get back in time. went quite fast as i wanted to get off the country roads before it got dark but once i got in to the town it was fine.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7

as cycled there didnt do as larger warm up as normal so went to sainsbury's with some one who wanted to get a red nose but they didnt have any

Running intervals 36:15 [5] 6.0 km (6:03 / km)
shoes: Saucony Progrid Omni 7

Hard session
10 times 200m fast as possible with 30secs recovery between each.
then 15 minutes rest and repeat.
Jogged 3 laps slowly in the 15 mins. Session was so hard.

Running warm up/down 9:30 [2] 1.6 km (5:56 / km)
shoes: Saucony Progrid Omni 7

4 laps of the track fora warm down after the session.

Wednesday Mar 11, 2009 #

Running warm up/down 12:00 [1] 2.1 km (5:43 / km)
shoes: Waslsh PB Elite Extreme

Jogged out to wood for hill intervals. and jogged back.

Running hills 23:30 [4] 4.25 km (5:32 / km)
shoes: Waslsh PB Elite Extreme

Hill session did about 35 laps but this is only an estimation done on 45 secs laps on the hill not sure about total climb either really should find out how much there is.

Core/ Strength 22:00 [4]

? 10 Burpees
? 20 Russian Twists
? 20 Lunge and Press
? 10 Burpees
? 15 Obliques
? YWTA 5 times through
? Side plank ?45 secs both sides

3 times
was working hard and felt pretty tired by the end of the session

Stretching/Rolling/Yoga 9:30 [1]

Tuesday Mar 10, 2009 #

Rowing tempo 30:00 [4] 11.7 km (2:34 / km)

Fairly high intesity felt good.

Core/ Strength 29:45 [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

3 times

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