Training Log Archive: HWWIn the 7 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
12 PM
Trail/off road running 31:51 [3] 6.92 km (4:36 / km)
shoes: inov8 Mudclaw 300
Jog up through Epping forest from Leytonstone to my parents' house in Woodford. Bumped into a fellow Woodford runner mid way and chatted for a bit, so not exactly an uninterrupted run.
Saturday Dec 15, 2012 #
2 PM
Cross country race 30:02 [5] 7.86 km (3:49 / km) +245m 3:18 / km
shoes: Saucony Shay XC 2 spikes
Metropolitan League 2012/13 race 3, Alexandra Palace
One of my favourite Met League courses and a fun race, in proper cross country conditions, but not quite the result I'd hoped for. On the whole I felt I was lacking a certain element of power, speed or umph, and really think I should have managed low 40's rather than my actual 52nd placing. Yes, it was a record field, with 392 finishers in the Men's Senior race. That said, surely not all of those extra people were bound to beat me.
Hopefully consistency with doing intervals and the onset of marathon training come New Years should lead to an improvement for the next fixture in January.
One of my favourite Met League courses and a fun race, in proper cross country conditions, but not quite the result I'd hoped for. On the whole I felt I was lacking a certain element of power, speed or umph, and really think I should have managed low 40's rather than my actual 52nd placing. Yes, it was a record field, with 392 finishers in the Men's Senior race. That said, surely not all of those extra people were bound to beat me.
Hopefully consistency with doing intervals and the onset of marathon training come New Years should lead to an improvement for the next fixture in January.
Friday Dec 14, 2012 #
8 AM
Strength/conditioning 30:00 [3]
Dumbell bench press: 1 x 16kg (15 reps), 1 x 18kg (12 reps)
Single arm row: 1 x 16kg (15 reps), 1 x 18kg (12 reps)
Dips: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps)
Pull-ups: 1 x 3 reps, 1 x 4 reps, 2 x 5 reps
KB Burpee press-up: 1 x 3 reps, 3 x 8 reps
Lat pull-down: 1 x 40kg (8 reps), 3 x 45kg (3 reps)
Single arm row: 1 x 16kg (15 reps), 1 x 18kg (12 reps)
Dips: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps)
Pull-ups: 1 x 3 reps, 1 x 4 reps, 2 x 5 reps
KB Burpee press-up: 1 x 3 reps, 3 x 8 reps
Lat pull-down: 1 x 40kg (8 reps), 3 x 45kg (3 reps)
Thursday Dec 13, 2012 #
8 AM
Road running (c) 51:16 [3] 7.48 mi (6:51 / mi)
shoes: Asics Gel DS Racers
The usual.
11 PM
Cycling (Commute) 34:58 [3] 7.8 mi (4:29 / mi)
The usual.
Wednesday Dec 12, 2012 #
7 AM
Road running (Commute) 51:16 [3] 7.48 mi (6:51 / mi)
shoes: Asics Gel DS Racers
The usual. Now I know why they call it freezing fog. Seemed to get thicker as I got closer to work (probably not a great surprise as my offices are by the Thames) - running over Tower Bridge I could barely see the south bank and the Shard had vanished.
1 PM
Strength/conditioning 35:00 [3]
1 x warm-up squats (10 reps)
1 x forward lunges (10 reps each leg)
1 x Bosu 1 leg balance (1 min per leg)
1 x swing throughs (15 reps)
1 x reverse lunges (30 reps)
4 x 16.25kg woodchop (10 reps)
3 x 16kg forward lunges (10 reps)
3 x Bosu squats (25 reps)
1 x 2 leg swiss ball jack-knife (10 reps)
3 x 1 leg alternating swiss ball jack-knife (7 reps)
1 x forward lunges (10 reps each leg)
1 x Bosu 1 leg balance (1 min per leg)
1 x swing throughs (15 reps)
1 x reverse lunges (30 reps)
4 x 16.25kg woodchop (10 reps)
3 x 16kg forward lunges (10 reps)
3 x Bosu squats (25 reps)
1 x 2 leg swiss ball jack-knife (10 reps)
3 x 1 leg alternating swiss ball jack-knife (7 reps)
Tuesday Dec 11, 2012 #
8 AM
Road running (Commute) 50:52 [3] 7.48 mi (6:48 / mi)
shoes: Asics Gel DS Racers
The usual. Cold but a fantastic morning bathed in gorgeous dawn light.
Monday Dec 10, 2012 #
8 AM
Cycling (Commute) 34:32 [3] 7.8 mi (4:26 / mi)
The usual.
1 PM
Strength/conditioning 40:00 [3]
Bench press: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
Bent-over row: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
KB Burpee press-up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Dumbell bench press: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Single arm row: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Bent-over row: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
KB Burpee press-up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Dumbell bench press: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Single arm row: 1 x 16kg (8 reps), 3 x 20kg (3 reps)