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Training Log Archive: Treb

In the 7 days ending Apr 5, 2009:

activity

time

miles

Running

2:56:55

24.33

(7:16)

39.15

(4:31)

Cycling

1:13:30

14.96

(4:55)

24.08

(3:03)

Core/ Strength

47:40

Skipping

30:00

Rowing

30:00

12.0

(2:30)

19.31

(1:33)

Stretching/Rolling/Yoga

10:00

Total

6:08:05

51.29

82.54

1:44

0:00

» now

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]

Tuesday Mar 31, 2009 #

Running intervals 35:00 [4] 6.52 km (5:22 / km)
shoes: Saucony Progrid Omni 7

Intervals around the fields as i could not get to athletics was wearing trainers which made it a lot harder and balance was a problem. was a pretty hard session.

Skipping 10:00 [3]

Monday Mar 30, 2009 #

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

felt pretty good but was quite tiring and could feel it during the core session

Core/ Strength 29:00 [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

3 times
was pretty hard work

Skipping 10:00 [3]

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