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Training Log Archive: harley

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Run19 13:52:19 72.39 116.5 100
  Walk6 7:35:00 27.65(16:27) 44.5(10:13)
  Strength&Conditioning7 4:00:00
  Gym1 40:00
  Green Gym1 30:00
  X-trainer2 25:00
  Circuits1 20:00
  Yoga/Tai-Chi1 15:00
  Total32 27:37:19 100.04 161.0 100
averages - sleep:5.5 rhr:49 weight:72.8kg

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Thursday Jan 31, 2013 #

Run race 58:58 [3] 5.0 km (11:48 / km)
slept:5.0 (injured) shoes: Mudclaw300

Baggeridge night event - walked around trying not to damage my calf - very muddy. Blister from last week giving me some gyp though.

Wednesday Jan 30, 2013 #

4 PM

Gym 40:00 [3]
slept:5.0 (injured)

gynmastics inset at school - really feeling the calf so I ducked out of anything too bouncy - fairly hard work
5 PM

Walk 50:00 [2] 5.0 km (10:00 / km)
(injured)

walk home to gently exercise poorly calf - it was fine

Tuesday Jan 29, 2013 #

Run hills 10:00 [3] 1.0 km (10:00 / km)
slept:6.0 (injured) shoes: adidas spartan xc

warm up
into the first hill rep and BANG went my l.calf (outside just below the knee) with no warning. stopped immediately & iced it when I got home.
:-(

Strength&Conditioning 35:00 [3]
(injured)

1000m rower
(treadmill see other)
leg extensions
hamstring curls
lats
adductors and abductors

Monday Jan 28, 2013 #

9 AM

X-trainer 15:00 [5]
rhr:49 slept:5.0

6 PM

Circuits 20:00 [5]

as my home weights/toning sessions are so wussy and time consuming I thought I would change this part of my training to a home circuit session. Just did 2 x circuit first time and it is pretty hard!

20x situp
20x squats (weighted rucksac 14kg)
20x pressups (slow coz of my shoulder impingements)
15x double leg raise
20x stepups (weighted rucksac 14kg) each leg
20x curls (2x4kgdumbell)
20x twisted situps
30x cheat burpees
7x clean'n'militarypress (22kg bar) need to reduce the weight a tad

Sunday Jan 27, 2013 #

12 PM

Run warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Mudclaw300

Run intervals (hills) 12:30 [5] 1.5 km (8:20 / km)
shoes: Mudclaw300

short hills
48.2, 44.8, 41.5, 39.8, 39,2

didn't want to tempt fate so I stopped

Run warm up/down 10:00 [3] 1.3 km (7:42 / km)
rhr:48 slept:7.0 weight:72.6kg shoes: Mudclaw300

jog back home

Saturday Jan 26, 2013 #

X-trainer 10:00 [4]

Quite hard on the thighs - must do more of this

Wednesday Jan 23, 2013 #

Run 55:00 [2] 6.0 km (9:10 / km)
rhr:48 slept:4.0

jog/walk to from work in the ice (excl bus) - got blister on l.heel from my dob-twisters
knee feels fine today

Tuesday Jan 22, 2013 #

Note
(injured)

woah! left knee started giving me gyp at work. Gave thlighs and ITB a mega pummelling this evenung

Monday Jan 21, 2013 #

Run long 1:30:00 [3] 13.0 km (6:55 / km)
rhr:48 slept:6.5 shoes: Mudclaw300

lots of fresh snow!
over hill top then 2 laps of the near valley (1st hardish 2nd easy)

Strength&Conditioning 30:00 [2]

very wussy session
crunches, curls, legraises, minisquats, triceps, hamstrings, sidebends

Sunday Jan 20, 2013 #

Run (fartlek) 1:00:00 [3] 11.0 km (5:27 / km)
rhr:47 slept:6.5 weight:72kg shoes: Mudclaw300

Snowy run/jog on hill top golf course and sandwell valley and dartmouth golf course

Saturday Jan 19, 2013 #

Walk 1:40:00 [2] 8.0 km (12:30 / km)
rhr:49 slept:7.0

snowy walk for a valley breakfast

Friday Jan 18, 2013 #

Run 40:00 [3] 5.0 km (8:00 / km)
rhr:50

run/jog/walk back home

Thursday Jan 17, 2013 #

Run 40:00 [3] 5.0 km (8:00 / km)

run/jog/walk back home

Wednesday Jan 16, 2013 #

Walk 40:00 [3] 5.0 km (8:00 / km)

swift walk home

Tuesday Jan 15, 2013 #

Run 35:00 [4] 5.0 km (7:00 / km)
slept:5.0 shoes: adidas spartan xc

warm up
4x hill rep ( 1 min on @10% 2 min recov/speed up)
2 mins walk
3x hill rep ( 1 min on @10% 2 min recov/speed up)
4 mins hard
warm down

Strength&Conditioning 40:00 [3]

ower 1000m
leg extn (3 x 8reps) x 2
adductors (3 x 8 reps) x2
leg curl (3 x 8reps) x 2
abductors (3 x 8) x 2
lats pull down (3 x 8) x 2

Monday Jan 14, 2013 #

Run long 1:15:00 [4] 11.0 km (6:49 / km)
rhr:50 slept:6.5 shoes: Mudclaw300

LSD on a very muddy Sandwell Valley

Sunday Jan 13, 2013 #

Walk 3:00:00 [2] 16.5 km (10:55 / km)
rhr:50 slept:6.0

Cannock Chase (Sherbrooke Valley) - lunch at Milford

Saturday Jan 12, 2013 #

Run race 39:01 [4] 6.0 km (6:30 / km)
rhr:49 slept:6.0 weight:72.2kg (injured) shoes: Mudclaw300

Pooley fields 4.3 Green
Muddy & cold. Tried to concentrate on control flow but not vey successfully. OD were using 2d control banners and emit so I struggled to see them - even ran past one actually on the track i was running along without seeing it!
Not too bad until ctrl 15 which was in the wrong place. I found the tape and guessed the wrong way to find the control which blew my concentration for the next two.

Sciatica ? still flaring up in r.buttock/hamstring
9 PM

Run warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Mudclaw300

Friday Jan 11, 2013 #

Note
slept:2.0

Sooooo tiyerd!
Tried to go to the gym but i had forgotten my shoes.

Thursday Jan 10, 2013 #

Run 30:00 [2] 3.0 km (10:00 / km)
slept:4.5

Walton Hill Nght O
Fog - couldnt see - v v muddy - forgot gloves and hands got too cold to hold anything so I packed :-(

Wednesday Jan 9, 2013 #

Walk 40:00 [3] 5.0 km (8:00 / km)
rhr:49 slept:5.0

speedy walk / jog home

Tuesday Jan 8, 2013 #

Walk 45:00 [2] 5.0 km (9:00 / km)
rhr:48 slept:7.0 weight:73.4kg

Monday Jan 7, 2013 #

Note
rhr:50 slept:4.0

early drive to Leeds n back and then straight to work meant i didnt get on the rollers/bike for a spin-out as planned - dreadful nights sleep
5 PM

Run warm up/down 15:00 [3] 5.0 km (3:00 / km)
shoes: adidas spartan xc

calves a bit tight so i cut the treadmill short just did a bit if toe running practice

Strength&Conditioning 45:00 [3]

rower 1000m
leg extn (3 x 8reps) x 2
adductors (3 8 reps)
leg curl (3 x 8reps) x 2
abductors (3 x 8)
lats pull down (3 x 6)
lats row (3 x 6)

Sunday Jan 6, 2013 #

Run tempo 1:10:00 [4] 8.0 km (8:45 / km)
rhr:50 slept:6.5 shoes: Mudclaw300

easy run over hill top

3.5km woodland time trial 16:50 (but had a stop to chat to a neighbour) incl final 1km of 4:52.

easy run around priory woods and back over hill top to finish

Feeling very heavy and unfit

Run 16:50 [3] 3.5 km (4:49 / km) +100m 4:13 / km

Yoga/Tai-Chi 15:00 [2]

Saturday Jan 5, 2013 #

Note
rhr:46 slept:7.0 weight:72.8kg

well after nearly a week off the booze my rhr has dropped back to something close to what it was in my cycling days! However, a decent sleep (not straight thru though) might have something to do with it.

Strength&Conditioning 15:00 [2]
(injured)

core only as r.hip joint giving me sone gyp today - need to get a pummelling from the body mechanic - ouch! Have decided that it is most likely to be sciatica as it doesnt hurt to use but does when i sit

Friday Jan 4, 2013 #

Strength&Conditioning 35:00 [3]

Rower- 1000m
have now increased the weight and lowered the reps on the weights machines

Thighs - leg extensions (3x10)X2 & adductors (10,8,6,4,2,2,2 pyramid)x2
leg curls (3x10)X2 & abductors (10,8,6,4,2,2,2 pyramid)x2
Lats (2x10)

Run 30:00 [4] 5.0 km (6:00 / km)
shoes: adidas spartan xc

warm up
stretch
6x (1min 10% hill@9kph, 2 min recov on 5% hill)
warm down

Note
rhr:52 slept:5.0 weight:73.4kg

Thursday Jan 3, 2013 #

Note
rhr:50 slept:5.0

2 PM

Green Gym (logging/sawing) 30:00 [2]

5 PM

Run 50:00 [4] 8.0 km (6:15 / km)
shoes: asics

Focussing on landing on my toes. Definitely doing this most of the time now and it feels unnatural to land on my heels.
felt really good after a very heavy/sluggish start. really feel fat about my middle though. If I can shift some weight I might start flying :-)

Wednesday Jan 2, 2013 #

Note
rhr:54 slept:6.0 (rest day)

Tuesday Jan 1, 2013 #

Run warm up/down 10:00 [3]

12 PM

Run race 1:00:00 [4] 10.0 km (6:00 / km)
slept:5.5 weight:73kg shoes: RocLite315-2

Laurie Bradley 1hr Score - MOD Stafford
Messed up rte choice from the start - failed to see gap in uncrossable ditch so queued (30secs) for 1st ctrl and then had to retrace from 3 past 1 to move onto 4 at end of 1st loop. poor rte choice at end of 2nd loop again coz i didnt immediately see lack of x-ing point on map and had to retrace a bit then failed to pick up an easy control as i was fixated on my orifginal plan.
about 1/2 way I fell into an enormous sunken puddle and hurt my r.hand, arm and l.knee. This caused me to walk(slowly) the next 2 controls befor I was able to risk a jog. speed picked up after 2 more controls .
Cleared 1st map and all but 2 on the 2nd.

felt fat and heavy at the start (late nite with poor sleep) and wasnt floating over stuff, generally making heavy weather of the course.
6 PM

Strength&Conditioning 40:00 [3]

Free weghts and toning (core)

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