Training Log Archive: harleyIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Note
rhr:52 slept:6.0 (rest day)
Sunday Dec 30, 2012 #
6 PM
Run 50:00 [3]
rhr:60 slept:4.5 weight:74kg shoes: asics
OMG I'm sooo FAT! and my rhr is so high! These dark miserable days just dont do it for me, I just want to be a slob!
even paced run, concentrating on forefoot strike to improve my runnng style. Reverted to flat foot strike as I tired. Only 1 effort up Hamstead hill as I was feeling quite tired.
even paced run, concentrating on forefoot strike to improve my runnng style. Reverted to flat foot strike as I tired. Only 1 effort up Hamstead hill as I was feeling quite tired.
Saturday Dec 29, 2012 #
Note
slept:4.5
so dark and miserable today that i just curled up with a book - what a wuss - also started sneezing which sort of gave me an excuse
Friday Dec 28, 2012 #
Note
slept:6.0
driving to Lytham and back
Thursday Dec 27, 2012 #
6 PM
Run 50:00 [3]
weight:73.4kg shoes: asics
Steady slow run with a couple of pacy long hills and the odd walky bit.
most enjoyable
most enjoyable
Tuesday Dec 25, 2012 #
Run 1:00:00 [3]
weight:72.4kg shoes: Mudclaw300
FAT and UNFIT !
muddy run on Sandwell Valley
mixed pace run/jog and a few walky bits coz i got tired
hill top - river tame - jubilee woods - narnia - park farm - priory woods - hill top
muddy run on Sandwell Valley
mixed pace run/jog and a few walky bits coz i got tired
hill top - river tame - jubilee woods - narnia - park farm - priory woods - hill top
Sunday Dec 23, 2012 #
Run long 1:10:00 [4]
shoes: Mudclaw300
bloody hell its muddy on Sandwell Valley
mixed pace run/jog and a few walky bits coz i got tired
hill top - river tame - forge mill loop - jubilee woods - narnia - park farm - priory woods - hill top
mixed pace run/jog and a few walky bits coz i got tired
hill top - river tame - forge mill loop - jubilee woods - narnia - park farm - priory woods - hill top
Note
in the last 10 weeks or so I've done too much treadmill and not enough terrain running (ave 1 hr/wk!) this has left me fat flabby and unfit.
I felt awful today, no zip at all!
I felt awful today, no zip at all!
Friday Dec 21, 2012 #
Walk 50:00 [2]
home from work - testing hip out, seems ok
Wednesday Dec 19, 2012 #
Note
(injured)
Grrr - had to work in nursury today on those low-low seats, when I walked down the corridor at the end of the day the hip I damaged in a fall 6 weeks ago went into melt-down. Not the bursa pain from before but stabbing pains behnd the hipbone when I walked normally.
Tuesday Dec 18, 2012 #
Green Gym 1:00:00 [2]
chopping n sawing wood
& clearing the yard
hard work!
& clearing the yard
hard work!
6 PM
Strength&Conditioning 1:10:00 [3]
sit ups
single leg squats
eccentric single leg squats
curls (biceps and triceps)
side bends
twisted side bends
straight leg raises
lunges
barbell squats
military press
planks
single leg squats
eccentric single leg squats
curls (biceps and triceps)
side bends
twisted side bends
straight leg raises
lunges
barbell squats
military press
planks
Monday Dec 17, 2012 #
Run 40:00 [4]
warm up
stretch
4x (5min 6% hill@8.5, 2 min recov) - push up for last set
warm down
stretch
4x (5min 6% hill@8.5, 2 min recov) - push up for last set
warm down
Strength&Conditioning 50:00 [3]
Rower- 1000m
Thighs - leg extensions (3x15)X2 & adductors (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)
Thighs - leg extensions (3x15)X2 & adductors (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)
Note
rhr:54
have I readhed 'the CLIFF' ? Resting HR is 6-8 beats higher than 18months ago.
Saturday Dec 15, 2012 #
Run tempo 5:00 [2]
Run race 1:00:00 [4]
shoes: Mudclaw300
Club champs score - Hawkbatch
Foot held up despite a couple of twinges on the way to the start and again about 20 mins in. Took the wrong path at ctrl on multipath junction (just as foot was twinging) and looked for ctrl in wrong block of forest, then went for a differnt ctrl to try to make up but got becalmed in brambles before giving up and going to the ctrl I should have gone to originally - cost me 5-6 mins :-(.
Forgot to set watch to race time and ducked out of a ctrl close to the finish, actually had plenty of time to get it.
Foot held up despite a couple of twinges on the way to the start and again about 20 mins in. Took the wrong path at ctrl on multipath junction (just as foot was twinging) and looked for ctrl in wrong block of forest, then went for a differnt ctrl to try to make up but got becalmed in brambles before giving up and going to the ctrl I should have gone to originally - cost me 5-6 mins :-(.
Forgot to set watch to race time and ducked out of a ctrl close to the finish, actually had plenty of time to get it.
Friday Dec 14, 2012 #
Note
(injured)
I've had a really sore instep/ball of l.foot in last few days and a niggly achilles/ankle in r.foot. - dunno why
Tuesday Dec 11, 2012 #
Run 40:00 [4]
warm up
stretch
4x (5min 6% hill@8.5, 2 min recov) - push up for last set
warm down
stretch
4x (5min 6% hill@8.5, 2 min recov) - push up for last set
warm down
Strength&Conditioning 35:00 [3]
Thighs - leg extensions (3x15)X2 & adductors (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)x2
Monday Dec 10, 2012 #
Note
(sick)
feel crap - massive headache all aternoon
Saturday Dec 8, 2012 #
Strength&Conditioning 1:00:00 [3]
(sick)
sit ups
single leg squats
eccentric single leg squats
curls (biceps and triceps)
side bends
twisted side bends
straight leg raises
lunges
barbell squats
military press
planks
still full of cold
single leg squats
eccentric single leg squats
curls (biceps and triceps)
side bends
twisted side bends
straight leg raises
lunges
barbell squats
military press
planks
still full of cold
Friday Dec 7, 2012 #
Note
(sick)
really bad night coughng and spluttering feel awful today
Thursday Dec 6, 2012 #
Walk 50:00 [3]
fast walk home
Walk 10:00 [2]
to the busstop
Note
(sick)
throat very dry - not feeling great
Tuesday Dec 4, 2012 #
Run hills 35:00 [4]
warm up
4x (5min 5.5% hill@8.5, 2 min recov) - push up for last set
warm down
4x (5min 5.5% hill@8.5, 2 min recov) - push up for last set
warm down
Strength&Conditioning 55:00 [3]
1000m rower to start (then treadmill see above)
Thighs - leg extensions (3x15)X2 & adductors (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)x2
Thighs - leg extensions (3x15)X2 & adductors (3x15)x2
leg curls (3x15)X2 & abductors (3x15)x2
Lats (3x15)x2
Note
HR recovery time to <120bpm after efforts was extended (100secs cf 80secs normally) must be going down with sommat !
Monday Dec 3, 2012 #
Green Gym 30:00 [2]
power raking leaves ;-)
Sunday Dec 2, 2012 #
Run warm up/down 5:00 [2]
Run race 44:20 [4] 5.5 km (8:04 / km) +70m 7:35 / km
shoes: Mudclaw300
Itchington Holt - Blue
steady run but ran out of steam after 30mins or so.
Also lost too much time faffing at controls , say 15 secs per control - thats 5 mins thrown away!
steady run but ran out of steam after 30mins or so.
Also lost too much time faffing at controls , say 15 secs per control - thats 5 mins thrown away!
Saturday Dec 1, 2012 #
Strength&Conditioning 1:10:00 [3]
sit ups
planks
single leg squats
eccentric single leg squats
curls
side bends
twisted side bends
straight leg raises
lunges
barbell squats
planks
single leg squats
eccentric single leg squats
curls
side bends
twisted side bends
straight leg raises
lunges
barbell squats