Training Log Archive: harleyIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Walk 3:00:00 [3]
(injured)
Dreadful mud made it difficult to control my feet, esp with my poor balance, hence injured groin was being constantly worked, extra load on adductors etc. Forced retirement after 5 miles then had to walk back along the road.
Saturday Nov 29, 2014 #
Run warm up/down 20:00 [3]
shoes: NB v1
Run race (Parkrun Walsall) 23:30 [4] 5.0 km (4:42 / km) +30m 4:34 / km
slept:6.0 weight:68.2kg shoes: NB v1
7.15 1st lap and felt ok but suddenly felt awful at the start of the 2nd lap whereupon I just decided to slow down and just get around. 2nd lap 8.30.
Last lap 7.45ish ?
Walk 1:00:00 [3]
Tweaked my groin in the first km.
Friday Nov 28, 2014 #
Flexibility/Mobility 20:00 [1]
rhr:46 slept:6.0 weight:68.4kg
Run (road) 45:00 [3]
shoes: NB v1
Flexibility/Mobility 15:00 [1]
Thursday Nov 27, 2014 #
Strength&Conditioning 50:00 [3]
slept:5.0
3 x 12 Heel Raise
3 x 12 Situps
3 x 12 Stepdowns(12kg)
3 x 12 Pressups
3 x 12 Leg raise (15kg)
3 x 12 Squats (37kg)
Wednesday Nov 26, 2014 #
X-trainer 30:00 [3]
Flexibility/Mobility 15:00 [1]
Run warm up/down 10:00 [3]
shoes: NB v1
Run tempo 40:00 [4]
shoes: NB v1
Run intervals 20:00 [5]
shoes: NB v1
5x
500m hard (1.43, 1.46. 1.44. 1.43, 1.??) 2min recov
Tuesday Nov 25, 2014 #
Strength&Conditioning (Glutes focus) 35:00 [3]
Standing Side Leg Raises 2x10
facedown leg raise x10
Bridging with Knees Out 10 x 5 second holds
Clamshells 2x20
Pile squats x10
straight leg weighted 1kg adductor lifts x20
weighted 1kg glute curls, x30
20 straight leg and 20 bent leg adductor squeezes on a fit ball
Groaners x10
Single-leg deadlifts x5
Lunge clock
Strength&Conditioning (core) 10:00 [3]
Planks:
Basic
Side
1-leg
2-point
Up-and-down
Spiderman
boat
Flexibility/Mobility 15:00 [1]
Walk 20:00 [2]
X-trainer (HIT) 10:00 [5]
3x (2min steady 1 min hard)
1 min gentle
Monday Nov 24, 2014 #
Run warm up/down (drillsv etc) 10:00 [2]
Run long 1:10:00 [3] 8.0 mi (8:45 / mi)
slept:6.0 weight:68.8kg shoes: NB v1
Flexibility/Mobility 20:00 [1]
Circuits 22:00 [4]
crunches - 30
squats 10kg - 30
press-ups - 20
legraise - 15
stepups 10kg - 30 each leg
curls 3kg - 30
side bents 6kg - 15 each side
burpees - 30
clean & press 22kg - 7
Sunday Nov 23, 2014 #
Flexibility/Mobility 45:00 [1]
Note
(injured)
Lack of climbing ability probably due to weak glutes and endurance compromised by poor core strength and lack of running miles.
Will change routine to cater for this: Plan is: day am/pm
M XT Glutes&Core
T Hills run circuits
W XT WBH training
Th weights Orienteering / tempo run
F rollers Glutes&Core
Sa Race: parkrun/XC/O stretch
Su Orienteering / longrun stretch
but I wont run hills this week as I'm recovering from yesterdays XC issues
Saturday Nov 22, 2014 #
Run warm up/down 10:00 [3]
shoes: Mudclaw300
Run race 20:00 [5]
(injured) shoes: Mudclaw300
MCAA 7mile XC champs - Aldersley stadium
very boggy in places, dragging on the hamstrings, muddy in others, some short v.steep inclines that tested my piriformis which became acute about 2 miles in so I dropped out rather than make it worse
Friday Nov 21, 2014 #
Rollers warm up/down 10:00 [3]
slept:7.0 weight:68.4kg
Rollers intervals 20:00 [5]
x10
Circuits 33:00 [5]
crunches - 30
squats 10kg - 30
press-ups - 20
legraise - 15
stepups 10kg - 30 each leg
curls 3kg - 30
side bents 6kg - 15 each side
burpees - 30
clean & press 22kg - 7
Flexibility/Mobility 30:00 [1]
Thursday Nov 20, 2014 #
X-trainer 10:00 [3]
slept:7.0 weight:68.2kg
Flexibility/Mobility 15:00 [1]
Run race (orienteering) 1:00:00 [3]
shoes: Swoops(2)
bagged 11 controls in the mist
very muddy on some paths - took a while to get into the map - hard to see paths covered in leaves
Wednesday Nov 19, 2014 #
Green Gym (garden raking) 30:00 [2]
Flexibility/Mobility 25:00 [1]
Run intervals 20:00 [4]
(injured) shoes: NB v1
r.solues went a little tight after the 2nd so I reihed it back a bit on the last 2
Run warm up/down 45:00 [3]
shoes: NB v1
Tuesday Nov 18, 2014 #
Walk 2:00:00 [2]
slept:2.0
seed collecting training up and down the greenwood centre
Monday Nov 17, 2014 #
Strength&Conditioning 50:00 [3]
slept:6.0
3 x 12 Situps
3 x 12 Stepups (12kg)
3 x 12 Pressups
3 x 12 Leg raise (15kg)
3 x 12 Squats (37kg
X-trainer 30:00 [3]
Sunday Nov 16, 2014 #
Run hills (fartlek) 1:10:00 [3]
slept:6.0 weight:68.4kg shoes: MoreMiles
JJ route anticlock to begin with, then hard to 4stones, down & around to HillTavern back upto 4stones & back
V.enjoyable except for tiff with wanky dog owner
Flexibility/Mobility 25:00 [1]
Strength&Conditioning (Core) 15:00 [2]
Saturday Nov 15, 2014 #
Note
(rest day)
Flexibility/Mobility 15:00 [1]
slept:5.0 weight:68.4kg
Flexibility/Mobility 15:00 [1]
Friday Nov 14, 2014 #
Rollers 20:00 [3]
Strength&Conditioning 50:00 [3]
3 x 12 Situps
3 x 12 Stepups (12kg)
3 x 12 Pressups
3 x 12 Leg raise (15kg)
3 x 12 Squats (37kg
Thursday Nov 13, 2014 #
Flexibility/Mobility 10:00 [1]
Run race (urban orienteering) 57:00 [4]
slept:4.5 weight:68kg shoes: Salomon crossmax
God that was hard after last night - took it easy but ran out of steam at about 35 mins
Wednesday Nov 12, 2014 #
X-trainer 30:00 [3]
slept:7.0
Flexibility/Mobility 25:00 [1]
Run warm up/down 40:00 [3]
shoes: NB v1
Run tempo 23:47 [5] 5.0 km (4:45 / km) +50m 4:32 / km
shoes: NB v1
started slow with Leena so that others had 200m on me by 1km, then I reeled them in passing tim then Clarke and daveB before 3km
Tuesday Nov 11, 2014 #
Rollers 30:00 [4]
slept:5.0 weight:68kg
2km efforts with 1km recovery
Strength&Conditioning 35:00 [3]
60 (3x20) tricep curls 3kg each arm,
20 (1x20) straight leg weighted 1kg adductor lifts & sideleg lifts
30 clamshells, each leg,
30 weighted 1kg glute curls,
40 straight leg and 40 bent leg adductor squeezes on a fit ball
20 2leg burpees on fit ball
20 weighted 3kg sidebends
planks
10 (2x10) barbell 26kg lift&press
Monday Nov 10, 2014 #
Strength&Conditioning 50:00 [3]
3 x 12 Situps
3 x 12 Stepups (12kg)
3 x 12 Pressups
3 x 12 Leg raise (15kg)
3 x 12 Squats (37kg)
Walk 30:00 [2]
Note
Sunday Nov 9, 2014 #
Run race (orienteering) 43:56 [4]
slept:4.0 weight:68.2kg (injured) shoes: MoreMiles
Castlemorton Common green 5.2k - sunny cool 1st thing
ding-donged with Geoff trewin - felt ok considering - blew ctrl 13 for a good minute
1st place by 2 mins
Run warm up/down 10:00 [3]
shoes: MoreMiles
Strength&Conditioning 10:00 [3]
Flexibility/Mobility 10:00 [1]
Saturday Nov 8, 2014 #
Run warm up/down 10:00 [2]
shoes: Mudclaw300
Run race (x-country) 52:55 [3] 10.0 km (5:18 / km) +60m 5:08 / km
slept:6.0 weight:68kg shoes: Mudclaw300
tried to run even pace throughout but was definitely running out of steam from 1/2 way. Downhill running was brill took loads of places. Very muddy (esp ditch)
Flexibility/Mobility 15:00 [1]
Friday Nov 7, 2014 #
Flexibility/Mobility 20:00 [1]
slept:7.0 weight:68kg
X-trainer 30:00 [3]
Thursday Nov 6, 2014 #
Strength&Conditioning 45:00 [3]
3 x 10 Situps
3 x 10 Stepups (12kg)
3 x 10 Pressups
3 x 10 Leg raise (15kg)
3 x 10 Squats (35kg)
Run 45:00 [3]
shoes: Salomon crossmax
Wednesday Nov 5, 2014 #
X-trainer 20:00 [3]
slept:7.0 weight:68.2kg
Flexibility/Mobility 15:00 [1]
Run tempo (WBH training) 1:00:00 [4] 10.0 km (6:00 / km)
shoes: NB v1
steady out to the arboretum and then harder back
Flexibility/Mobility 5:00 [1]
Tuesday Nov 4, 2014 #
Walk 1:30:00 [2]
slept:3.0 weight:68.2kg
mega bad night
Run warm up/down 15:00 [3]
shoes: Salomon crossmax
Run intervals 30:00 [4]
shoes: Salomon crossmax
1mile steady effort with 200m recovery
7.06, 7.10, 6.58
Run warm up/down 15:00 [3]
shoes: Salomon crossmax
Monday Nov 3, 2014 #
Circuits 30:00 [4]
slept:5.0
haven't done circuits for 6 weeks!
3 sets - no rest between sets -
crunches - 30
squats 10kg - 30
press-ups - 20
legraise - 15
stepups - 30 each leg
curls 3kg - 30
side situps - 15 each side
burpees - 30
clean & press 20kg - 7
Sunday Nov 2, 2014 #
Rollers 30:00 [4]
slept:7.0 weight:68.8kg
Flexibility/Mobility 15:00 [1]
Run race (orienteering) 55:00 [3]
(injured) shoes: RocLite315-2
first test of knee - a bit sore afterwards
1. dusk/ldaylight event - 4th - 23.19
2. night chasing start - 31.41 - pushed through a lot - route choice 2-3-4?
Run warm up/down 5:00 [2]
Saturday Nov 1, 2014 #
Strength&Conditioning 50:00 [3]
slept:6.0 weight:69kg (injured)
3 x 10 Situps
3 x 10 Stepups (12kg)
3 x 10 Pressups
3 x 10 Leg raise (15kg)
3 x 10 Squats (35kg)
hip a bit less painful but bruising extends from hip to knee, other knee still sore to touch and lacks full movement