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Training Log Archive: Mal

In the 7 days ending Dec 4, 2011:

	activity	#	time	miles		km		+m	load
	S and C	6	4:26:45	2.11		3.4			162.6
	Running	4	3:03:00	19.26	(9:30)	31.0	(5:54)	895	147.2
	Cycling	1	10:00	2.5	(4:00)	4.03	(2:29)		8.0
	Total	8	7:39:45	23.88		38.43		895	317.8
	[1-5]	7	6:39:45
averages - weight:82kg

2:14

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Sunday Dec 4, 2011 #

Note
(rest day)

Hamstrings still knackered so going to take another day off this week...stupid gym

C • glutes 2

Saturday Dec 3, 2011 #

11 AM

S and C (Stretching) 29:00 [1]

Feeling quite tight after the gym yesterday especially in my hamstrings/glutes. Also tried some squatting maybe a bit of improvement?!

8 PM

S and C (Stretching) 40:00 [0]

Was going to run but a bit minging out and my hamstrings hurt just walking :(

S and C (Circuits) 20:15 [2]

As I was in the mood,
50 crunches
100 back extensions
2*1min plank
2*25sec holding squatting position (wide stance, found really hard going to try do this more)
1min left and right plank
20 press-up (try build this up)
10 Glute things L+R
100 ankle rolls in/out L+R
10 (attempted) squats

Might try do this sort of little random circuit more often as it's not too taxing

Friday Dec 2, 2011 #

9 AM

Cycling warm up/down 10:00 [3] 4.03 km (2:29 / km)
shoes: Asics GT-2160

Steady with a few bursts once I'd warmed up a little bit

S and C 50:00 [3]
weight:82kg shoes: Asics GT-2160

Down the gym trying out the S+C plan ESPS gave me, did:
2*20 20kg Hip adduction
2*20 20kg Hip abduction
2*20 20kg Hip flexion
2*20 20kg Glute Extension
2*20 20kg Leg Press
2*20 20kg Chest Press
2*20 20kg Fitball Crunches
2*20 20kg Oblique Twist
2*20 20kg Back extension

Then some testing work:
Stability disc balancing alternate legs
L - 25s/45s/67s
R - 40s/44s/43s
Plank
2mins

6 PM

Running 51:00 [4] 9.8 km (5:12 / km) +357m 4:24 / km
shoes: Inov-8 X-Talons

Usual route with Treb, Crickmore, Hobbs and Wil
Me and Treb took it in turns to push the pace on as we were feeling pretty good so it was a bit faster than normal.

Thursday Dec 1, 2011 #

Note
(rest day)

Tempted to have a day off, feeling pretty tired still legs just not feeling sharp still really might do something steady later.

Well managed to sleep straight through the session today in my 4hour midday nap :/ Obviously need it though

Wednesday Nov 30, 2011 #

Running long 1:23:00 [2] 11.5 km (7:13 / km) +400m 6:09 / km
shoes: Asics GT-2160

Easy with Soph
All the way along Fulwood then up Brookland across Lodge Moor and down Lodge Lane, along the bottom of Rivelin up to Stannington. Then down to the bottom of Heroes and back up to Crookes

Tuesday Nov 29, 2011 #

6 PM

Running warm up/down 15:00 [3] 2.8 km (5:21 / km) +33m 5:04 / km
shoes: Asics GT-2160

Down to Endcliffe Park
Attempted a run back then decided against it so just ran to the end of the park

S and C 7:30 [3] 1.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Few drills led by Weener

Running intervals 20:00 [5] 4.6 km (4:21 / km) +36m 4:11 / km
shoes: Inov-8 X-Talons

Pyramid session down at Endcliffe park struggled for grip the whole time and didn't have any push, was running hard but felt like I was only cruising and couldn't step it up for some reason. Reckon it may be the weekend catching up with me a bit but was also quite sore from Drills and Circuits yesterday, was obviously doing them right.

Did
1(60),2(60),3(90),4(90),5
Then called it a day without going back down

Monday Nov 28, 2011 #

7 AM

S and C (Stretching) 20:00 [0]

Loosening off after the weekend

5 PM

Running warm up/down 14:00 [3] 2.3 km (6:05 / km) +69m 5:18 / km
shoes: Asics GT-2160

Down to Circuits
From Circuits to Drills
Back home from Drills

All with an annoying backpack of Drills kit :/

S and C (Circuits) 50:00 [4]
shoes: Asics GT-2160

ShUOC Circuits, found it really hard at the start but then got in to a bit more. Hard work couldn't really sit up by the end but felt good

S and C 50:00 [3] 2.4 km (20:50 / km)
shoes: Asics GT-2160

Standard Schorah led sesh pretty good group out

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