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Training Log Archive: 007

In the 7 days ending Dec 15, 2013:

activity # timemileskm+m
  Running5 5:44:00
  riding1 2:07:00
  Strength3 40:00
  running drills/plyo1 10:00
  Total5 8:41:00
  [1-5]5 8:21:00

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MoTuWeThFrSaSu

Sunday Dec 15, 2013 #

Running long 1:43:00 intensity: (42:00 @1) + (18:00 @2) + (18:00 @3) + (25:00 @4)
shoes: Asics GT 2000

Run up Mt Difficult with jas and todd. Very rough and rocky, beautiful views from the top!

Strength (Rock climbing) 20:00 [1]

2 x 20m climbs in summerday valley, easy enough for me to climb without too many problems. Heaps of fun :)

Saturday Dec 14, 2013 #

Running 1:04:00 intensity: (21:00 @1) + (16:00 @2) + (16:00 @3) + (10:00 @4) + (1:00 @5)
shoes: Asics GT 2000

Flat along a creek then a few mins steep up stairs then back down. Amazing swim in the bottom of a waterfall after- natural spa bubbles!

Friday Dec 13, 2013 #

Running 30:00 intensity: (8:00 @1) + (11:00 @2) + (11:00 @3)
shoes: Asics GT 2000

Flat run from my sisters, starting easy and slowly increasing but not hard. Focus on flat running form.

Strength 10:00 [0]

Thursday Dec 12, 2013 #

Running 40:00 intensity: (15:00 @1) + (11:00 @2) + (10:00 @3) + (4:00 @4)
ahr:137 max:255 shoes: Asics GT 2000

Nice easy warm up (legs feeling a bit tired at first, especially on hills) then 5x1min surges around Wadmore trails
10x 30sec surges on oval (speed pcik up, focus on running form and quick legs)
then 10mins drills, then v easy jog home

running drills/plyo 10:00 intensity: (7:00 @3) + (3:00 @4)

running drills
legs a little lacking bounce after yesterday but ok..

Wednesday Dec 11, 2013 #

Running long 1:47:00 intensity: (21:00 @1) + (26:00 @2) + (46:00 @3) + (14:00 @4)
ahr:141 max:163 shoes: Asics GT 2000

Long run from home to Morialta (up Hogans Hill) up centre track to Moores rd and down past the vines.
Wasn't pushing the pace particuarly and it hardly felt long because it was so beautiful. Getting a little tired (or hungry) in the last 15mins.

riding (Mountain Bike) 2:07:00 intensity: (1:02:00 @1) + (27:00 @2) + (35:00 @3) + (3:00 @4)
ahr:130 max:161

MTB at Fox creek with Kay. My first time riding there, was really fun with heaps of nice single track which manages to disguise the big hills and none of it was too hard.

Strength 10:00 [0]

10mins leg wake up excercises before run

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