Training Log Archive: kelliewIn the 7 days ending Oct 6, 2013:
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Saturday Oct 5, 2013 #
6 AM
Running long (Cafez) 1:20:39 [3] 15.16 km (5:19 / km) +61m 5:13 / km
shoes: Brooks Glycerin
felt good running. foot ok
Thursday Oct 3, 2013 #
5 PM
Running (runners club) 50:00 [3] 10.0 km (5:00 / km)
shoes: Brooks Glycerin
fairly comfortable pace. foot was pretty good. blister was ok too
7 PM
Rock climbing (Indoor PCYC) 30:00 [3]
A 2 hour session but total climbing time was probably more like 30 min. arms are SORE!! I can see I am improving though.
dark blue on the 1st wall got me
blues on the 4th wall also got me
lots of fun though.
dark blue on the 1st wall got me
blues on the 4th wall also got me
lots of fun though.
Wednesday Oct 2, 2013 #
6 AM
Trail running hills (Maidens loop) 59:41 [3] 9.0 km (6:38 / km) +200m 5:58 / km
shoes: Inov8 xtalon
did 4 laps of the single track. foot was pretty good while running. Felt it a bit more on the last lap but tried to really focus on maintaining good form. Had to stop on the first lap to retie my shoe laces and then had to wrestle the top half of a dead rat thing off Ali. Second lap I had to wrestle the bottom half off her. Third lap fastest. Fourth lap tripped over a stump and fell on my right knee. Bloody thing, I have tripped on a couple of times so I spent some time pulling it out of the ground so I dont do it again next week. HA TAKE THAT STUMP THINGY!!
Tuesday Oct 1, 2013 #
6 AM
Riding road (Dalyellup loop) 1:00:38 [2] 27.07 km (2:14 / km) +132m 2:11 / km
takes me about 30 min to feel warmed up. starting to get used to the bike again. Still going ridiculously slow though.
7 PM
Gym (strength and conditioning) 1:00:00 [2]
W/U: rower 5 min and bike 5 min
exercises consisted of UL 'pulling' exercises, core stability and gluts (hip stabilisation).
back machine 20kg
assisted pull ups 40kg
step lunges with 12.5kg
felt good. Will fine tune exercises more, alter fit ball bridging and try some more hanging and pull ups
GOAL: to do a proper chin up!!
exercises consisted of UL 'pulling' exercises, core stability and gluts (hip stabilisation).
back machine 20kg
assisted pull ups 40kg
step lunges with 12.5kg
felt good. Will fine tune exercises more, alter fit ball bridging and try some more hanging and pull ups
GOAL: to do a proper chin up!!
Monday Sep 30, 2013 #
7 AM
Running intervals (around school) 1:00:55 11.0 km (5:32 / km) +1m 5:32 / km
shoes: Brooks Prue Connect
3km x 3
2 min rest
foot felt good and managed to stay under 4.30 min/km
a bit of a jump from previous intervals but felt good in last interval. Could feel my form deteriorating though.
Had to stop a couple of times because of the silly dog....
2 min rest
foot felt good and managed to stay under 4.30 min/km
a bit of a jump from previous intervals but felt good in last interval. Could feel my form deteriorating though.
Had to stop a couple of times because of the silly dog....