Training Log Archive: markgIn the 7 days ending Feb 17, 2008:
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Friday Feb 15, 2008 #
Strength & Conditioning (Core) 15:00 [3]
Crunches, planks, side-plank, supermans, push-ups
Thursday Feb 14, 2008 #
Running (commute) 53:07 [3] 10.3 km (5:09 / km) +20m 5:06 / km
shoes: Icebug MR3 BUGrip
Run from home to work. A little disappointed because it took just as long as running home last week, despite taking a slightly shorter route with 80m less climb and carrying a lighter bag. There was more snow on the ground so I'll cling to that as a reason. Never really felt good either. Beforehand I'd considered running some ints on the way, but I just didn't have the energy for it.
Wednesday Feb 13, 2008 #
Running warm up/down 24:43 [4] 5.0 km (4:57 / km) +80m 4:35 / km
shoes: Icebug MR3 BUGrip
Sort of a tempo paced because I didn't have much time, plus the jogs between the hills.
Running hills 4:00 [4] 0.84 km (4:46 / km)
shoes: Icebug MR3 BUGrip
Threw in a few hills before heading back to work. These were the shorter hills in the 12 Ave 'bluff' park. Sort of slow because there was a variable cover of snow up to about 15cm.
Tuesday Feb 12, 2008 #
Note
Another potential run to work ruined by sleeping in.
Running warm up/down 20:00 [3] 4.2 km (4:46 / km)
shoes: Nike Free 5.0 (grey/green)
Run to and from gym and about 1km on the indoor track with some run-throughs.
Strength & Conditioning 50:00 [3]
shoes: Nike Free 5.0 (grey/green)
At the Talisman Centre again.
3 x 15 leg press @ 82kg
3 x 15 seated calf raises @ body/machine weight only
3 x 15 Knee raises
3 x 15 single-leg extensions (last 15 deg) at 18kg
2 x 12 lat pull-downs @ 60lbs
2 x 12 seated row @ 60lbs
2 x 12 inclined bench press @ ... 30lbs (embarrassing!)
2 x 12 shoulder press @ 30lbs
3 x 15 leg press @ 82kg
3 x 15 seated calf raises @ body/machine weight only
3 x 15 Knee raises
3 x 15 single-leg extensions (last 15 deg) at 18kg
2 x 12 lat pull-downs @ 60lbs
2 x 12 seated row @ 60lbs
2 x 12 inclined bench press @ ... 30lbs (embarrassing!)
2 x 12 shoulder press @ 30lbs
Monday Feb 11, 2008 #
Note
Was going to run to work this morning - great morning for it too - but slept in too long. Made up for it, in satisfaction at least, by getting a massage before lunch.
Strength & Conditioning (Core) 20:00 [3]