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Training Log Archive: Mal

In the 7 days ending Jan 29, 2012:

activity # timemileskm+mload
  Running5 2:51:22 19.27(8:54) 31.01(5:32) 741143.5
  Cycling4 2:50:00 54.38(3:08) 87.52(1:57)136.0
  S and C4 2:34:45116.2
  Total7 8:16:07 73.65 118.53 741395.7
  [1-5]7 8:08:22

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MoTuWeThFrSaSu

Saturday Jan 28, 2012 #

Event: SY Night cup 4
 
Event: BUOT - End of Winter Weekend
 
6 PM

Running long 1:09:02 [3] 13.0 km (5:19 / km) +266m 4:49 / km
ahr:154 max:177 shoes: Asics GT-2160

Trot out by myself. Felt pretty good but don't have that extra push I had before injury, running felt almost angular instead of smooth. Foot was alright for a fair majority but hurt coming back down to Endcliffe park and later on but eased off fine
http://connect.garmin.com/activity/145449236

Friday Jan 27, 2012 #

9 AM

Running warm up/down 17:15 [3] 3.41 km (5:04 / km) +80m 4:32 / km
ahr:148 max:172 shoes: Asics GT-2160

Down to S10
S10- SU
SU - Home via Broomhill

Foot was a bit sore down to S10 but cleared up after gym

Cycling warm up/down 20:00 [3] 10.4 km (1:55 / km)
ahr:115 max:127 shoes: Asics GT-2160

10mins on the bike before
10mins at the end

S and C 56:00 [3]
ahr:97 max:137 shoes: Asics GT-2160

ESPS session did 4 sets of:
Barbell Squats 60kg 8reps
Shoulder Press 28kg 8reps
Chest Press 28kg 8reps
Upper Back 56kg 8reps
Deadlift 55kg 8reps
Crunches N/A 20reps
Back Extensions N/A 20reps
Oblique Twists N/A 20reps
Cable Glutes 7.5kg 20reps
Cable Hip Flexors 7.5kg 20reps
Cable Adductors 7.5kg 20reps
Cable Abductors 7.5kg 20reps

Good sesh

S and C 11:00 [3]
ahr:83 max:111 shoes: Asics GT-2160

Stability Testing
Did 3mins on a wobble board each leg easily until my leg muscles got tired
Then 2:20 plank could've probably done a bit more but didn't want to over do it

S and C (Flexibility) 7:00 [1]
ahr:72 max:92 shoes: Asics GT-2160

Stretching and rolling out afterwards

Wednesday Jan 25, 2012 #

9 AM

Cycling warm up/down 20:00 [3] 9.9 km (2:01 / km)
ahr:113 max:123 shoes: Asics GT-2160

Warm-up and warm-down

S and C 35:00 [3]
ahr:101 max:152 shoes: Asics GT-2160

ESPS session, 3 sets of:
Barbell Squats 55kg 10reps
Shoulder Press 20kg 10reps
Chest Press 20kg 10reps
Upper Back 50kg 10reps
Lunges 20kg 10reps
Crunches N/A 20reps
Oblique Twists N/A 20reps
Back Extensions N/A 20reps

Neck didn't hurt with the barbell as much....might be getting the hang of it, though I did get the burning feeling again
6 PM

Running 1:04:30 [4] 10.5 km (6:09 / km) +276m 5:26 / km
ahr:166 max:186

Run out with the crew. Feeling it a bit running back up to top path. Foot good again for the majority once we'd got off the road at the start.
http://connect.garmin.com/activity/144561075

Foot aching a bit at the end...hitting it with the ice

Tuesday Jan 24, 2012 #

9 AM

Cycling 1:05:00 [4] 35.0 km (1:51 / km)
ahr:127 max:160 shoes: Asics GT-2160

Hill session on the bike felt pretty hard towards the end

S and C (Flexibility) 7:45 [0]
ahr:82 max:96

Rolling out and stretching afterwards
6 PM

Running 11:50 [3] 2.2 km (5:23 / km) +58m 4:45 / km
ahr:153 max:180 shoes: Asics GT-2160

Jog down to Goodwin to drop a top off and... NO PAIN!!! So carried on with Anwen and another guy in the club to Broomhill then pushed a bit up the hill and still fine...It felt wierd though in my foot with no pain

Monday Jan 23, 2012 #

5 PM

Running warm up/down 8:45 [3] 1.9 km (4:36 / km) +61m 3:58 / km
ahr:153 max:174 shoes: Asics GT-2160

Down to S10 with Soph and Treb pushed bit too hard and made my foot hurt so eased back
Back up Conduit with Camel

S and C 38:00 [3]
ahr:134 max:177 shoes: Asics GT-2160

ShUOC circuits hit it hard with Treb for the first 25mins then eased back a bit and messed about a bit more

Cycling 1:05:00 [2] 32.22 km (2:01 / km)
ahr:113 max:139 shoes: Asics GT-2160

Easyish hour on the bike spent trying to do solitaire didn't win once!!

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