Training Log Archive: PMIn the 7 days ending Jan 20, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 20, 2013 #
11 AM
Running 46:00 [3] 3.2 km (14:22 / km)
ahr:137 max:167
Ran physical training session at BO coaches' conference, focussing on warm up/warm down techniques and ideas.
Friday Jan 18, 2013 #
11 AM
Running 34:00 [3] 6.9 km (4:56 / km) +28m 4:50 / km
ahr:137 max:150 shoes: adidas xt trail
Steady run out in the snow to West common and back along the canal.
Thursday Jan 17, 2013 #
6 PM
Cross 45:00 [3]
Ran circuits at LOG club night, with a mixture of warm-up and running drills, followed by upper, middle and lower core work and some cv work, then warm down.
Wednesday Jan 16, 2013 #
6 PM
Running intervals 35:00 [4] 7.8 km (4:29 / km) +78m 4:16 / km
ahr:145 max:162 shoes: Adidas Boston
5 minute warm up then 6x3mins at threshold (16-16.3k/h) on the treadmill, with 1.5min recoveries, followed by 5min warm down.
Tuesday Jan 15, 2013 #
8 AM
Weights 35:00 [3]
Max strength weights sessions, with low weight warm up, then 4 exercises (bent over row, bench press, squats, split leg squat), 6 sets of 4 reps on each at ~85% max.
Monday Jan 14, 2013 #
6 PM
Cross 30:00 [2]
Easy session on the rower, stepper and cross machine in the gym, working out the tiredness of Sunday's event.
7 PM
Core 20:00 [3]
Core session working on a mixture of upper, lower and central core exercises with isometric holds and cone/ball.