Training Log Archive: ryderIn the 1 days ending Jan 30, 2010:
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Saturday Jan 30, 2010 #
Warm up 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics (c)
5 laps of the track
and drills
and drills
Running (Drills) 45:00 [3] 4.0 km (11:15 / km)
shoes: Asics (c)
the 6 sets of drills 5 times each
and a few laps
and a few laps
Running (3k TT) 10:32 [5] 3.0 km (3:31 / km)
shoes: Asics (c)
42 seconds per 200
84 per 400
1032 overall
finished fast so possibly 10 seconds to be knocked off soonish
plan to get down to 10.00 by april
84 per 400
1032 overall
finished fast so possibly 10 seconds to be knocked off soonish
plan to get down to 10.00 by april
Swim 2:00:00 [3]
Swimming
Warm up warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics (c)
7 PM
Strength and conditioning (jeff sess) 2:00:00 [5]
shoes: Asics (c)
60x3 plank
30x3 Side plank Each side
30x3 press ups
35x3 Dips
15x3 dorsal raises
15x3 Leg raises (sat)
60x3 jackknife
and ankle drills
Killer after all the running today
30x3 Side plank Each side
30x3 press ups
35x3 Dips
15x3 dorsal raises
15x3 Leg raises (sat)
60x3 jackknife
and ankle drills
Killer after all the running today