Training Log Archive: candymanIn the 7 days ending Nov 9, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Friday Nov 7, 2008 #
Gym (Team ROG) 1:20:00 2.0 km (40:00 / km)
shoes: nike zoom elite 3
Jog down to Goodwin then a warm up on the bike.
Started with a circuit of core, hip/knee and ankle stability exercises, then moved on to:
Single Leg Press
Upright Row
Squat
Bench Press
Single Leg Calf Raises to fatigue
VMO Single Leg Extension
With RobB, no Oli yet.
Started with a circuit of core, hip/knee and ankle stability exercises, then moved on to:
Single Leg Press
Upright Row
Squat
Bench Press
Single Leg Calf Raises to fatigue
VMO Single Leg Extension
With RobB, no Oli yet.
Thursday Nov 6, 2008 #
Running hills 1:05:00 13.0 km (5:00 / km)
shoes: adidas adistar control
Ran from home down to the club house and then out to the estate near Middlewood Park for some hills. I did three sets of three efforts, hill then flat then hill, jog recoveries. Kel talked me in to a pancake about an hour before we left - bad idea - guts were ropey.
Wednesday Nov 5, 2008 #
Climbing (the foundry) 1:00:00 [0]
Did some routes at the foundry with Nails, RobB and KC.
Tuesday Nov 4, 2008 #
Running (Johnson Run) 45:00 [2] 8.0 km (5:38 / km)
shoes: Nike Structure Triax 11
Ran with Kelly around the first half of the Walkley sprint race on map memory (hers) and then down to the Johnsons to pick up a harness for tomorrow. Had a bit of a chat and then jogged back up the hill home.
Monday Nov 3, 2008 #
Gym (Team ROG) 50:00
shoes: nike zoom elite 3
15 minutes warm up (5 min running, 10 min cycling) and 5 minute cool-down.
Free weights section was rammed (as usual) so waited around a fair bit but also managed
2 x 12 bench press
2 x 12 squat
2 x 12 upright row
2 x 12 single leg press
2 x 12 single leg extension (VMO)
2 x 30 single calf raise
Just getting the body used to doing some weights before starting into it properly in a couple of weeks.
Free weights section was rammed (as usual) so waited around a fair bit but also managed
2 x 12 bench press
2 x 12 squat
2 x 12 upright row
2 x 12 single leg press
2 x 12 single leg extension (VMO)
2 x 30 single calf raise
Just getting the body used to doing some weights before starting into it properly in a couple of weeks.
C • ROG? 5