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Training Log Archive: AngusL

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Turbo Trainer2 1:52:27 15.53 25.0
  Weights4 1:48:04
  Road Running1 1:05:30 8.79(7:27) 14.15(4:38) 10
  Total7 4:46:01 24.32 39.15 10
  [1-5]7 4:36:45
averages - sleep:7.5 weight:75.2kg

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Tuesday Jan 21, 2014 #

4 PM

Weights 21:46 intensity: (1 @0) + (55 @1) + (7:12 @2) + (6:49 @3) + (3:56 @4) + (2:53 @5)
ahr:164 max:195 weight:74.7kg

Upped the weight on row and squats to 18kg

1km: 200m at 8/10/12/14/8 min/km

Dumbbell One Arm Row @ 18kg
Dumbbell Goblet Squat @ 18kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 14kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
TRX PressUps
12 reps x 3 sets

Monday Jan 20, 2014 #

2 PM

Weights 27:20 intensity: (6:10 @0) + (1:39 @1) + (9:50 @2) + (5:52 @3) + (3:49 @4)
ahr:154 max:178 weight:75.5kg

First exercise since tearing my calf

1.1km @ <6:00/km

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 14kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
TRX PressUps
12 reps x 3 sets

Tuesday Jan 14, 2014 #

Event: London Street-O Race #5: Maida Vale
 

Tuesday Jan 7, 2014 #

Note
(injured)

Small but very painful tear in my calf muscle from treadmill warm-up yesterday. Very frustrating.

Monday Jan 6, 2014 #

4 PM

Weights 30:37 intensity: (48 @0) + (10:11 @1) + (11:35 @2) + (3:42 @3) + (1:21 @4) + (3:00 @5)
ahr:148 max:192 weight:75.5kg

2km @ 4:00/km

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 14kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
TRX PressUps
12 reps x 3 sets

Sunday Jan 5, 2014 #

9 PM

Turbo Trainer 52:26 intensity: (27 @0) + (3:05 @1) + (38:03 @2) + (10:51 @3) 25.0 km (2:06 / km)
ahr:152 max:168 shoes: Kinetic Rock-n-Roll + Secteur

Fairly steady 90rpm
25km
Speed 30+kph initially dipping to 28kph towards the end

Friday Jan 3, 2014 #

3 PM

Weights 28:21 intensity: (6 @0) + (2:26 @1) + (13:51 @2) + (8:08 @3) + (1:24 @4) + (2:26 @5)
ahr:157 max:193 slept:6.0 weight:75kg

2km @ 4:00

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
TRX PressUps
12 reps x 3 sets

Dropped the chest press down inadvertently. Must bring it back up again.

Thursday Jan 2, 2014 #

12 PM

Road Running 6:24 intensity: (20 @0) + (25 @1) + (12 @2) + (14 @3) + (5:13 @4) 1.41 km (4:32 / km)
ahr:167 max:184 shoes: New Balance MR1080BW v2.1

Road Running 59:06 intensity: (10 @1) + (1:05 @2) + (15:20 @3) + (42:11 @4) + (20 @5) 12.73 km (4:38 / km) +10m 4:37 / km
ahr:170 max:180 slept:9.0 weight:75.5kg shoes: New Balance MR1080BW v2.1

Almost four minutes (20s/km) faster than this exact route time last year, which is great given I'm over 1kg heavier. That needs to come off quickly.
C • Good effort 2

Wednesday Jan 1, 2014 #

1 PM

Turbo Trainer 1:00:01 intensity: (1:24 @0) + (11:21 @1) + (43:46 @2) + (3:30 @3)
ahr:146 max:168 shoes: Kinetic Rock-n-Roll + Secteur

50 minutes steady (140-150bpm)
Russian steps

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