Training Log Archive: maryIn the 7 days ending Jun 2, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jun 2, 2013 #
S&C 50:00 [4]
tops off core and legs sesh with brodie!
same sesh as camp sesh, 10 core exs at 45secs/15secs rest for 22mins
then 3x glude med isometrics against wall
followed by 3x(12 single leg ham FB tucks/12 single leg squats) something twinged in the front of my shin on the 1st squat so i did 20 normal squats then 5 singles each leg in the 2nd 2 sets.
followed by 4mins bird-dog
same sesh as camp sesh, 10 core exs at 45secs/15secs rest for 22mins
then 3x glude med isometrics against wall
followed by 3x(12 single leg ham FB tucks/12 single leg squats) something twinged in the front of my shin on the 1st squat so i did 20 normal squats then 5 singles each leg in the 2nd 2 sets.
followed by 4mins bird-dog
Saturday Jun 1, 2013 #
running warm up/down 11:23 [3] 2.03 km (5:36 / km) +32m 5:12 / km
shoes: Under Armour Charge RC Storm
orienteering race 57:22 [4] *** 8.3 km (6:55 / km) +158m 6:19 / km
shoes: Under Armour Charge RC Storm
Good run at bendigo event, was fun to have a really long leg, i think 2.7kms, cos havnt done one in ages.
Felt pretty slow and didnt really pick it up until like half way round, probs just a bit overtired. Also very cautious cos it was so wet and i didnt want to slip really could have done with my inov8s today.
Navigated well though, knees a bit sore after.
Felt pretty slow and didnt really pick it up until like half way round, probs just a bit overtired. Also very cautious cos it was so wet and i didnt want to slip really could have done with my inov8s today.
Navigated well though, knees a bit sore after.
Friday May 31, 2013 #
cycling (commute) 27:00 [2] 6.2 km (4:21 / km)
shoes: Nike Free 7.0 V2
swim intervals 32:00 [3] 0.85 km (37:39 / km)
Did some pool running again today.
10laps bs w/u
1234321 laps at an effort with 1 lap rest between each
then only 3 laps bs w/d cos i ran out of time on my lunch break!
Still feel a bit sore in the glutes from yestys strength even after the pool sesh.
10laps bs w/u
1234321 laps at an effort with 1 lap rest between each
then only 3 laps bs w/d cos i ran out of time on my lunch break!
Still feel a bit sore in the glutes from yestys strength even after the pool sesh.
Thursday May 30, 2013 #
running intervals 30:03 [4] 6.18 km (4:52 / km)
shoes: Saucony ProGrid Kinvara
Did some ints instead of my easy 30min run cos i was still feeling bad about mon! bout 7min w/u then 6x400s with 200m rec, then about 6min w/d.
Trying this new taping for the physio across my abs and back.... felt pretty good, sposed to help the posture while you run by engaging the core to straighten the back. Really noticed that it was doing this!
Felt calf a bit but not sure if thats just because Kusal layed into is this morning or because I was on the track... its been feeling alot better in the last week though.
Trying this new taping for the physio across my abs and back.... felt pretty good, sposed to help the posture while you run by engaging the core to straighten the back. Really noticed that it was doing this!
Felt calf a bit but not sure if thats just because Kusal layed into is this morning or because I was on the track... its been feeling alot better in the last week though.
cycling (commute) 30:00 [2] 7.0 km (4:17 / km)
shoes: Saucony ProGrid Kinvara
S&C 50:00 [4]
shoes: Saucony ProGrid Kinvara
Did the physio strength workout - legs were not feeling it, esp right leg - very unstable and wobbly today!
2mins each leg on roller
3x1min each leg glute med isometrics against wall
3x 12single leg squat with 5kg plate/ 12 single leg hamstring fitball tuck (each leg) the first 2 sets of the hum curls i did 8 single leg then 4 double.
2x (40 prone running each leg, 20 dynamic side plank each side, 20 single leg bridge each leg, 2mins bird dog each leg)
then finished off with 1min plank!
the bird dogs are haaaaaaaaaaaard!
Ab tape was good with this too! but it also makes you notice your hunger alot more!
2mins each leg on roller
3x1min each leg glute med isometrics against wall
3x 12single leg squat with 5kg plate/ 12 single leg hamstring fitball tuck (each leg) the first 2 sets of the hum curls i did 8 single leg then 4 double.
2x (40 prone running each leg, 20 dynamic side plank each side, 20 single leg bridge each leg, 2mins bird dog each leg)
then finished off with 1min plank!
the bird dogs are haaaaaaaaaaaard!
Ab tape was good with this too! but it also makes you notice your hunger alot more!
Wednesday May 29, 2013 #
running hills 50:26 [5] 8.0 km (6:18 / km) +386m 5:05 / km
shoes: Saucony ProGrid Kinvara
I dno why I ever put this run as intensity 4 cos its blooooody hard!
about 14mins w/u then 10x short bitch hill, but i manage so smash out an extra so actually did 11, then about 10mins w/d.
Half this run is the mental challenge after 3-4 of the hills i find the rest are all in the head :S
Think a cold is coming on but despite that felt good! time to start smashing out the vit c!
Felt like a did a good pace will be good to go back and compare to my last 10 reps a few weeks ago.
about 14mins w/u then 10x short bitch hill, but i manage so smash out an extra so actually did 11, then about 10mins w/d.
Half this run is the mental challenge after 3-4 of the hills i find the rest are all in the head :S
Think a cold is coming on but despite that felt good! time to start smashing out the vit c!
Felt like a did a good pace will be good to go back and compare to my last 10 reps a few weeks ago.
Tuesday May 28, 2013 #
cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2
cycling intervals 57:22 [4] 20.2 mi (2:50 / mi)
shoes: Nike Free 7.0 V2
was gonna go for an hr but my break got cut short haha, did some ints cos i felt lazy about not running yesterday.
Did 2x4min, 2x3, 2x2, 2x1, 2x30sec all with 1min rest in between... felt weird to start off cos ive never really done intervals on a bike before... focused on keeping the cadence above 100 for the duration of every interval, the last few were up between 113-125.
Toe feel heaps better today, not much aggravation from the calf either.. a good nights sleep tonight & i should be feeling top notch for some hills tomorrow!
Did 2x4min, 2x3, 2x2, 2x1, 2x30sec all with 1min rest in between... felt weird to start off cos ive never really done intervals on a bike before... focused on keeping the cadence above 100 for the duration of every interval, the last few were up between 113-125.
Toe feel heaps better today, not much aggravation from the calf either.. a good nights sleep tonight & i should be feeling top notch for some hills tomorrow!
Note
ians the best