Training Log Archive: Career MoveIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
Trek 5:29:52 [3] 35.0 km (6.4 kph) +686m
Around the roads/bog at home. Pace dropped for the last ninety minutes. Legs tired after it. Hip slightly sore 1/5
Saturday Feb 11, 2017 #
Core 25:00 [3]
Jumping lunge 3x20
Monster walk 3x10 steps f+b
One legged jump squat 3x10
Tight rope walk 10kg 3 sets f+b
Single leg balance 3min ea
Monster walk 3x10 steps f+b
One legged jump squat 3x10
Tight rope walk 10kg 3 sets f+b
Single leg balance 3min ea
Hip work 10:00 [1]
Run 52:12 [1] 9.2 km (5:40 / km)
Kayak erg 2:00:00 [3]
ahr:79 max:92
Neck and shoulders were feeling it for the last half hour but glad I stuck it out. Wore the HRM just for interest
Bike turbo 1:05:00 [1]
ahr:79 max:92
Hopped on the turbo straight after the kayak for some easy spinning. Just noticed that the HR readings were exactly the same for the kayak and the turbo. I wonder if that's a weird coincidence or a mistake??
Note
weight:144lbs
Friday Feb 10, 2017 #
Run 31:00 [2] 5.45 km (5:41 / km)
Hip work 10:00 [1]
Core 20:00 [3]
Side shuffle10 steps ea way x 5 sets
Goblet squat 4kg x 15
Clams x 60 ea
Side lying leg adductor 3 x 15R 3 x 20L
Side plank w leg swing 60 sec ea
Windscreen wipers x 40
Goblet squat 4kg x 15
Clams x 60 ea
Side lying leg adductor 3 x 15R 3 x 20L
Side plank w leg swing 60 sec ea
Windscreen wipers x 40
Bike turbo intervals 1:15:00 [4]
ahr:111 max:165
Started with a warm up. HR low 80's.
5 x sprint till HR > 150 hold for 10 sec then easy till HR = 100 found these manageable
5 x sprint till HR > 160 hold for 10 sec then easy till HR = 100 these were tough, legs were screaming
Cool down until HR back to low 80's
5 x sprint till HR > 150 hold for 10 sec then easy till HR = 100 found these manageable
5 x sprint till HR > 160 hold for 10 sec then easy till HR = 100 these were tough, legs were screaming
Cool down until HR back to low 80's
Thursday Feb 9, 2017 #
Note
(rest day)
Wednesday Feb 8, 2017 #
Core 20:00 [3]
Reverse lunge with rotation 6kg x 20
Negative push up 2 x 8
Glute bridge hold 5sec x 20
Plank sweep x 20
Scorpion x 20
Negative push up 2 x 8
Glute bridge hold 5sec x 20
Plank sweep x 20
Scorpion x 20
Hip work 10:00 [1]
Hip is good :)
Kayak erg 40:00 [3]
Karate 1:30:00 [3]
Bike turbo 45:00 [1]
Tuesday Feb 7, 2017 #
Core 20:00 [3]
Single leg squat 2 x 15 6kg
Forward leg lunge 15 ea leg 6kg
Side lying hip adduction 3 x 15 ea leg
Wall squat x 20. Hold for 10s
Triceps dips 2 x 12
Forward leg lunge 15 ea leg 6kg
Side lying hip adduction 3 x 15 ea leg
Wall squat x 20. Hold for 10s
Triceps dips 2 x 12
Hip work 20:00 [1]
Run tempo 22:55 [4] 5.0 km (4:35 / km)
With Angela on the track. Felt good
Run warm up/down 36:02 [1] 5.7 km (6:19 / km)
Bike turbo 40:00 [1]
Easy spinning low resistance. Hip a bit sore 1/5 after the run
Monday Feb 6, 2017 #
Hip work 10:00 [1]
Bike turbo 1:05:00 [3]
ahr:105 max:157
Easy for 30 min then I started playing around with my heart rate. Standing sprint to get it over 150 then relax till it gets back to 100 and repeat. Fun
Core 25:00 [3]
Double arm reach x 20
Cross body chop x 20
Side throw x 40
Crunch and slam x 31 1min
Core stability 90sec
Side bend x 20
All with 4kg
Side imprint x 15
Knee cross crunch x 100
One leg balance 6min ea leg
Cross body chop x 20
Side throw x 40
Crunch and slam x 31 1min
Core stability 90sec
Side bend x 20
All with 4kg
Side imprint x 15
Knee cross crunch x 100
One leg balance 6min ea leg
Kayak erg 35:00 [3]