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Training Log Archive: Treb

In the 7 days ending Jul 12, 2009:

activity # timemileskm+m
  Running4 3:10:20 21.0(9:04) 33.79(5:38)
  Cycling2 1:25:06 23.03(3:42) 37.06(2:18)
  Core/ Strength3 1:09:47
  Skipping3 30:00
  Stretching/Rolling/Yoga2 21:30
  Total7 6:36:43 44.02 70.85

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MoTuWeThFrSaSu

Sunday Jul 12, 2009 #

Running long 46:30 [4] 10.79 km (4:19 / km)
shoes: Saucony Progrid Omni 7

went for run with the running club at pitsford around the reservoir. pace was esay to start but built up before the bridge. didnt have a watch so could get exact time but time is guess from the next person behind me.

Saturday Jul 11, 2009 #

Skipping 10:00 [3]

Friday Jul 10, 2009 #

Skipping 10:00 [3]

Core/ Strength 19:17 [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

twice

Stretching/Rolling/Yoga 5:30 [1]

Running warm up/down 12:00 [2] 1.98 km (6:04 / km)
shoes: Waslsh PB Elite Extreme

was going over to do some hill intervaks but the farmer was working near wood and as not allowed in we jogged over to another place

Running hills 31:00 [5] 4.44 km (6:59 / km)
shoes: Waslsh PB Elite Extreme

Did intervals from a point just beond small copse down the shallow hill then up a steep hill to top then back was pretty hard. but did have quite large recovery in between. managed 4:05 for the last one.

Running warm up/down 11:50 [1] 1.06 km (11:10 / km)
shoes: Waslsh PB Elite Extreme

just walked back for most of the way but jogged a bit of it

Cycling 35:40 [3] 10.14 km (3:31 / km)

went for a bike ride with a mate

Thursday Jul 9, 2009 #

Cycling tempo 22:56 [4] 10.23 km (2:15 / km)

Biked to training. Brother let me use his road bike which was good but took a bit of getting used to as wasnt confident when cornering.

Running warm up/down 8:00 [3] 1.1 km (7:16 / km)
shoes: Saucony Progrid Omni 7

short jog before the session.

Running intervals 51:00 [4] 9.6 km (5:19 / km)
shoes: Saucony Progrid Omni 7

800m with 800m jog recovery
2 400m with 400m jog recovery
4 200m with 200m jog recovery

was feeling good until the last 2 200s where quads started to hurt

Cycling 26:30 [3] 10.37 mi (2:33 / mi)

biked back from training. there was a head wind and was really tired but it was still faster than the normal bike back from training

Wednesday Jul 8, 2009 #

Skipping 10:00 [4]

Core/ Strength 30:30 [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

three times

Tuesday Jul 7, 2009 #

Running warm up/down 10:00 [2] 1.13 mi (8:51 / mi)
shoes: Saucony Progrid Omni 7

jog before session quads were feeling a bit tight but thought they would be fine.

Running intervals 20:00 [3] 3.0 km (6:40 / km)
shoes: Saucony Progrid Omni 7

2 1000m 2mins recovery
4 200m 200m jog recovery

was meant to do this three times but could only manage one as quads felt like they were going to snap during the first 1000m of the second set so had to drop out.

Stretching/Rolling/Yoga 16:00 [1]

spent alot of time on quads will do the same tomorrow morning and see it stops the snapping feeling.

Monday Jul 6, 2009 #

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

twice

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