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Training Log Archive: harley

In the 31 days ending May 31, 2012:

activity

time

miles

Gym

7:45:00

Walk

6:10:00

Run

5:10:48

5.65

9.1

405

Bike

3:40:00

Green Gym

2:00:00

Yoga/Tai-Chi

1:30:00

Strength&Conditioning

1:15:00

Flexibility/Mobility

1:00:00

Rollers

5:00

Total

28:35:48

5.65

9.1

405

averages - sleep:4.6 weight:71.8kg

3:15

0:00

» now

Thursday May 31, 2012 #

Note
slept:3.5

very stiff and tired today and got very wet leaving work so I didnt bother

Wednesday May 30, 2012 #

Strength&Conditioning 35:00 [4]

Core, abs, and power cleans

Reccying the June Jaunter course - still made an error trying to find the path down the side of the church. Not sure the route was the best either. Felt pretty weak (bad sleep). 4 mins down on previous worst effort!

Run warm up/down 5:00 [2]

Run hills 12:00 [4]

4x 1minute hill on Clent

Run 25:00 [3]

mixed pace shakedown run up to the stones and back to the car

Sunday May 27, 2012 #

Walk warm up/down (hilly) 20:00 [2]

to start

Run race 1:06:24 [4] 5.6 km (11:51 / km) +175m 10:15 / km
slept:5.0 shoes: Roclite315-3 red

Brown Clee - (slightly short) Blue - missed ctrl 8 on the Blue course, pit right next to pit 7 - doh!
Very HOT and my legs were weak as soon as I got out of the car. Most accurate i've been on BrownClee though. :-)

Run (control collecting) 15:00 [2]

Strength&Conditioning 20:00 [3]

Free weights - arms and trunk

Friday May 25, 2012 #

Gym 1:00:00 [4]
slept:4.5

rower, x-trainer (long), weights (thighs), treadmill (short)

Thursday May 24, 2012 #

Run race 55:00 [4] 3.5 km (15:43 / km) +230m 11:50 / km
shoes: RocLite315-2

Clent SEE - green
Bloody hell it was hilly!
Bloody hell it was hot!

Wednesday May 23, 2012 #

Bike 55:00 [4]
shoes: Peugeot singlespeed

commute into work and then back along canals and thru SV - riding hard

Monday May 21, 2012 #

Run hills 30:00 [5]

Gym 40:00 [3]

rower, treadmill easy, weights machines

Run tempo 10:00 [4]

Bike 25:00 [3]
shoes: Peugeot singlespeed

to/from gym

5 PM

Yoga/Tai-Chi 1:30:00 [2]

Sunday May 20, 2012 #

Walk 2:30:00 [2]
slept:5.0

stroll over clent

not a great nights sleep, at least the 'cold' has gone but still feel pretty ropey

Saturday May 19, 2012 #

Note
(sick)

woke up with a streaming nose and aching shoulders and legs so decided not best to do a wet 100km audax! :-(

Thursday May 17, 2012 #

5 PM

Gym 1:10:00 [5]

rower - treadmill hills - weights m/cs - rower

Wednesday May 16, 2012 #

Walk 3:00:00 [1]

strolling

Tuesday May 15, 2012 #

Walk 20:00 [2]
(injured)

brisk
calf still dodgy

Monday May 14, 2012 #

11 AM

Flexibility/Mobility 1:00:00 [1]

body mechanic

1 PM

Gym 1:05:00 [4]

rower, treadmill hills, weights m/c thighs and bach shouders etc

Sunday May 13, 2012 #

Bike 50:00 [3]
shoes: Kowal gears

spin out to Shenstone to check all is well with the new set up before next week's Audax.
However, just after the turn for home the rear derailleur (classic shimano arrow - pre 105) diassembled itself. I though the cage had sheared off but it seems not - anyhow couldnt fix it so lumpy came out to rescue me.
nice ride otherwise.

Saturday May 12, 2012 #

Green Gym 2:00:00 [2]

heavy gardening - push mowing etc

Friday May 11, 2012 #

Note
(injured)

r.calf is still not happy :-(

Thursday May 10, 2012 #

Gym 1:10:00 [5]

went back again to the new state-of-the-art Alexander stadium gym
rower - treadmill 30mins (paced - failed ! ) - weight machines (legs and deltoids etc) - bike
good session

Wednesday May 9, 2012 #

Strength&Conditioning 20:00 [3]

core
had intended to go to Bentley Woods but it was pouring down and the traffic looked bad so I intended to go to the gym but forgot my card
not the best organised evenings activities!

Tuesday May 8, 2012 #

Run intervals (fartlek) 1:00:00 [4]
slept:6.0 weight:71.8kg shoes: Roclite315-3 red

SV
mixed pace run
pacy runs of 500-1000m interspersed with bits of easy jogging
1km 50m climb timetrial 4.39
r.soleus niggling

Monday May 7, 2012 #

Gym (x-trainer) 20:00 [3]
ahr:124 max:132

liz bought a crap x-trainer so I gave it a go
hard to get heart rate up

Rollers 5:00 [3]

warm down

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