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Training Log Archive: Mal

In the 7 days ending Jan 22, 2012:

activity	#	time	miles		km		+m	load
S and C	6	3:59:30						177.1
Running	6	3:33:00	20.93	(10:10)	33.69	(6:19)	965	170.3
Cycling	5	2:51:00	56.67	(3:01)	91.2	(1:53)	8813	145.7
Swimming	3	2:00:00	1.86	(1:04:22)	3.0	(40:00)		88.0
Total	12	12:23:30	79.47		127.89		9778	581.2
[1-5]	12	12:06:30

2:35

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Sunday Jan 22, 2012 #

Swimming 40:00 [2] 1.0 km (40:00 / km)

Saturday Jan 21, 2012 #

9 AM

Running warm up/down 10:10 [2] 1.7 km (5:59 / km) +61m 5:04 / km
ahr:141 max:157 shoes: Inov-8 X-Talons

Down to S10 and back bit tired on the way back

S and C 37:00 [4]
ahr:90 max:151 shoes: Asics GT-2160

2nd part of the new ESPS thing, did 3 sets of:
Barbell Squats 12reps 50kg
Chest Press 12reps 20kg
Shoulder Press 12reps 20kg
Upper Back 12reps 42kg
Dead Lifts 12reps 44.5kg
Crunches 20reps
Oblique Twists 20reps
Back Extensions 20reps

Although I felt quite sore today I actually felt better at it all. The barbell hurts my neck though :/

C • barbell on your neck 1

Cycling warm up/down 15:00 [2] 5.25 km (2:51 / km) +437m 2:01 / km
ahr:96 max:105 shoes: Asics GT-2160

Easy on the bike afterwards

S and C (Flexibility) 6:00 [0]
ahr:78 max:83 shoes: Asics GT-2160

Stretching and rolling out

6 PM

Running long 1:17:52 [4] 13.2 km (5:54 / km) +419m 5:05 / km
ahr:164 max:187 shoes: X-talons 2

Long headtorcher with Tom and Treb with a exploration of Loxley, tried to find a route across the top of the valley like rivelin top path but just ran along a road :/ found a way in eventually and it was fun....good to be back out running properly. Foot fine for the majority, little bit too much road for me in places. Feeling tired toward the end coming back out of Rivelin.
http://connect.garmin.com/activity/143470837

Friday Jan 20, 2012 #

8 AM

Running warm up/down 9:30 [2] 1.74 km (5:28 / km) +61m 4:39 / km
ahr:140 max:168 shoes: Asics GT-2160

Home - S10
S10 - Home, felt really good going up Conduit

Cycling 6:00 [2] 2.44 km (2:28 / km) +212m 1:43 / km
ahr:97 max:123 shoes: Asics GT-2160

Easy to get me to a 10min w-u

S and C 40:00 [4]
ahr:91 max:151 shoes: Asics GT-2160

ESPS session. Change to the focus doing 1rep max percentage stuff. Did 3 sets of:
Barbell squats 12reps 45kg (including bar)
Chest Press 12reps 16kg
Shoulder Press 12reps 10kg
Upper Back 12reps 37.5kg
Lunges 12reps 20kg
Crunches 12reps 20kg
Oblique twists 12reps 20kg

Felt good actually being able to do squats, left hip quite tights though now and had a wierd burning pain for a little bit in my left groin which doesn't hurt now so thats good

S and C 31:30 [2]
ahr:90 max:148 shoes: Asics GT-2160

ESPS session
The guy talked me through how to do each excerise and started to get an idea of the weight I needed to do

S and C (Flexibility) 14:00 [2]
ahr:73 max:102 shoes: Asics GT-2160

Stretching and rolling out afterwards

4 PM

Running 54:27 [2] 7.4 km (7:21 / km) +232m 6:22 / km
ahr:144 max:173 shoes: Inov-8 X-Talons

Loop in Rivelin with Soph. Foot feeling a bit better except on the road section at the end where I had to slow down a bit.
http://connect.garmin.com/activity/143171738

Thursday Jan 19, 2012 #

11 AM

Swimming 40:00 [3] 1.0 km (40:00 / km)

With Soph again down at the pool. Last ten lengths were hard work

Wednesday Jan 18, 2012 #

9 AM

Cycling warm up/down 20:00 [2] 7.17 km (2:47 / km) +609m 1:57 / km
ahr:96 max:136 shoes: Asics GT-2160

10mins warm-up at intensity 3 before
10mins warm-down at intensity 1 after

S and C 1:00:00 [2]
ahr:97 max:143 shoes: Asics GT-2160

ESPS session last in the focus moving onto max testing stuff I think? Saw Weener in the MAN section today looking scared haha

Did 3 circuits of:
Cable Adduction 15reps 6.75kg
Cable Abduction 15reps 6.75kg
Cable Hip Flexors 15reps 6.75kg
Cable Glutes 15reps 6.75kg
Chest Press 15reps 30kg
Upper Back 15reps 30kg 30kg 35kg
Reverse Fly 15reps 8kg
Press Ups 15reps
Crunches 15reps 20kg
Oblique Twists 15reps 20kg
Back Extensions 15reps 16kg

Then stetchedand rolled out a bit too, getting a bitless painful

Got sore obliques from circuits on monday still :/

4 PM

Running 56:31 [3] 8.65 km (6:32 / km) +192m 5:53 / km
ahr:152 max:175 shoes: Inov-8 X-Talons

Girly run :P with Anwen.
Probably a bit too far but my foot wasn't too bad considering nice to get pushing an hour again and see familiar parts of rivelin too. Nice pace and not too many twinges.
http://connect.garmin.com/activity/142729073

Tuesday Jan 17, 2012 #

9 AM

Cycling 1:05:00 [4] 38.98 km (1:40 / km) +3864m 1:07 / km
ahr:145 max:173 shoes: Asics GT-2160

Did a hill session on the bike with two climbs second one was very tough and felt pretty dead by the end. Forgot my water bottle though so was gagging for a drink by the end

S and C (Flexibility) 8:00 [0]
ahr:92 max:107 shoes: Asics GT-2160

Stretches and foam rolling afterwards

3 PM

Swimming 40:00 [2] 1.0 km (40:00 / km)

With Soph down at S10
Then sauna time

Monday Jan 16, 2012 #

9 AM

Cycling 1:05:00 [4] 37.36 km (1:44 / km) +3691m 1:10 / km
ahr:136 max:172 shoes: Asics GT-2160

Did an hour on the gym bike, was tough but felt surprisingly good at the end of it. The climbing thing is definately a bit wierd and probably wrong though. Time includes w-u/d

S and C (Flexibility) 3:00 [0]
ahr:95 max:103 shoes: Asics GT-2160

Short loosen off afterwards, needed legs feel a bit funny

5 PM

Running 4:30 [2] 1.0 km (4:30 / km)
ahr:142 max:159 shoes: Asics GT-2160

Down to S10, then started back up after but felt tired

S and C (Circuits) 30:00 [4]
ahr:155 max:177 shoes: Asics GT-2160

Hardest circuits session I've done for a while, was a testing sort of session with the equipment set out and you did 20 on each then 19...:
Arm raises
Bench Hops
Push Ups
Oblique Twists
Full Crunch
Sit Ups
Squat Thrust
Burpee
Tricep Dips

Did 5 and a bit circuits, foot was alright but wrist hurts a bit from dropping down onto it

S and C warm up/down 10:00 [2]
ahr:127 max:161 shoes: Asics GT-2160

Jog around the gym before, skipped the jumpy stuff
Jog around after, then stretches

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