Training Log Archive: KrisIn the 7 days ending Dec 10, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Dec 10, 2017 #
Running 2:58:18 25.23 km (7:04 / km) +1479m 5:28 / km
Saturday Dec 9, 2017 #
Running 36:35 [2] 8.0 km (4:34 / km) +22m 4:30 / km
Running 34:28 [2] 6.34 km (5:26 / km) +66m 5:10 / km
Running race 29:59 9.49 km (3:10 / km) +93m 3:01 / km
ahr:173 max:181
Frozen course and so super fast. Good group with Jamie Crowe, Robbie Simpson and others on the first lap. I was regretting not wearing gloves as my hands were painfully cold. I moved to the front and started to ratchet up the pace on the second lap as the group was still a bit large for my liking. Just Jamie and I together going into the last lap. I tried to keep the pace high but couldn't get a gap and he came past with about 250 to go. I tried to come back but couldn't manage it with the turns and finished just behind. Fair enough, he got the timing spot on and had too much pace for me. Nice to be feeling good again, just missing that little something extra but that will come.
9.51, 10.07, 10.00 for the three laps
Running 16:48 2.97 km (5:40 / km) +25m 5:26 / km
ahr:116 max:133
Friday Dec 8, 2017 #
Running 32:26 6.54 km (4:58 / km) +72m 4:42 / km
ahr:154 max:165
Running 1:10:15 15.05 km (4:40 / km) +106m 4:31 / km
ahr:135 max:167
Running 6:41 1.16 km (5:45 / km) +37m 4:58 / km
ahr:119 max:136
Thursday Dec 7, 2017 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 45:00 [1]
Deadlift x 5 - 60, 60, 70, 70
Bench Press w/ plate x 10 - 25, 25, 25, 25
DB Split Squat x 5 L+R - 10, 10, 10, 10
Pull up x 5 - -50, -45, -45, -45
{10x Side hip raise L+R, 10x Swiss Ball Rollout, 10x SL Bridge L+R (6kg), 10 x Arabesque L+R (2x4kg), 10 x SL box jumps L+R} x 2
Running 1:00:01 13.76 km (4:22 / km) +18m 4:20 / km
ahr:134 max:175
Wednesday Dec 6, 2017 #
Running 1:28:03 18.0 km (4:53 / km) +147m 4:42 / km
ahr:121 max:148
Tuesday Dec 5, 2017 #
Running 11:00 [1] 2.1 km (5:14 / km) +40m 4:47 / km
Strength and Conditioning 45:00 [1]
Back Squat x 5 - 60, 60, 65, 65
Hanging row x 10
Deadlift x 5 - 60, 70, 70, 70
DB Shoulder Press x 10 - 10, 10, 10, 10
{60s Plank, 30s Side Plank L+R, 30s SL Bridge L+R, 10 x Arabesque L+R, 5 x SL box jumps L+R} x2
Running 29:23 5.18 km (5:40 / km) +67m 5:20 / km
ahr:138 max:165
Running 17:42 4.87 km (3:38 / km)
ahr:145 max:176
1.46, 1.46, 1.44, 1.43, 1.43, 1.43
Left leg was a bit niggly at times (although better in the last couple) so I erred on the side of caution. Feeling ok.
Running 35:00 6.41 km (5:28 / km) +35m 5:19 / km
ahr:125 max:160
Monday Dec 4, 2017 #
Cycling 29:58 [1]
ahr:86 max:92
Running 42:20 8.77 km (4:50 / km) +58m 4:40 / km
ahr:138 max:164