Training Log Archive: GD44In the 7 days ending Dec 24, 2017:
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Saturday Dec 23, 2017 #
8 AM
Running warm up/down 23:58 [1] 4.4 km (11.0 kph)
ahr:130 max:163
Run to Parkrun
Running race 20:18 5.01 km (14.8 kph) +5m
ahr:160 max:170
Parkrun 2017 year best
1. 4:00
2. 3:58
3. 4:10
4. 4:07
5. 4:01
1. 4:00
2. 3:58
3. 4:10
4. 4:07
5. 4:01
Running warm up/down 23:53 4.4 km (11.1 kph) +26m
ahr:137 max:149
Jog home with Alan Stone
5 PM
Gym work 55:00 [1]
Village Gym
Mountain climbers: 50, 50
Pull ups: 4
Triceps pull down: 15kg (rope)
Bicep curls: 8x3 (10kg) each side
Shoulder press on ball: 2x10 (10kg) each shoulder
Dumbbell flys on ball: 2x10 (10kg) each hand
Farmers walk: 3x10 (12kg each hand)
Squats with barbell on shoulders: 2x10 (weight?)
Side walking with band around knees: 3x15
Superman: 2x15 (3s holds)
Bridges: 2x20 single leg
Single leg squats: 2x10 each leg
Lower body stretches
Weight is creeping up again! 79.3kg on village Gym gripper body fat scales with 18.6% fat -most around trunk
Mountain climbers: 50, 50
Pull ups: 4
Triceps pull down: 15kg (rope)
Bicep curls: 8x3 (10kg) each side
Shoulder press on ball: 2x10 (10kg) each shoulder
Dumbbell flys on ball: 2x10 (10kg) each hand
Farmers walk: 3x10 (12kg each hand)
Squats with barbell on shoulders: 2x10 (weight?)
Side walking with band around knees: 3x15
Superman: 2x15 (3s holds)
Bridges: 2x20 single leg
Single leg squats: 2x10 each leg
Lower body stretches
Weight is creeping up again! 79.3kg on village Gym gripper body fat scales with 18.6% fat -most around trunk
Thursday Dec 21, 2017 #
6 PM
Running warm up/down 5:38 [1] 1.01 km (10.8 kph) +20m
ahr:126 max:151
Warm up
Running 54:03 11.62 km (12.9 kph) +67m
ahr:145 max:156
Croupiers Winter 7
Felt stronger in the legs and gluteus but engine didn’t want to go faster.
My first shower at Llandaff RFC too as home shower still out of action due to tile grouting.
Felt stronger in the legs and gluteus but engine didn’t want to go faster.
My first shower at Llandaff RFC too as home shower still out of action due to tile grouting.
Running warm up/down 2:45 [1] 0.35 km (7.6 kph)
ahr:109 max:113
Cool down
Tuesday Dec 19, 2017 #
6 PM
Gym work 45:00 [1]
Village Gym
Mountain climbers: 50, 40
Pull ups: 5, 4
Press ups: 10
Triceps pull down: 15kg (rope)
Bicep curls: 10, 8 (10kg) each side
Shoulder press on ball: 2x10 (10kg) each shoulder
Dumbbell flys on ball: 2x10 (10kg) each hand
Farmers walk: 3x10 (10kg each hand)
Squats with barbell on shoulders: 2x10 (weight?)
Side walking with band around knees: 3x15
Superman: 2x15 (3s holds)
Bridges: 2x20 single leg
Lower body stretches
Mountain climbers: 50, 40
Pull ups: 5, 4
Press ups: 10
Triceps pull down: 15kg (rope)
Bicep curls: 10, 8 (10kg) each side
Shoulder press on ball: 2x10 (10kg) each shoulder
Dumbbell flys on ball: 2x10 (10kg) each hand
Farmers walk: 3x10 (10kg each hand)
Squats with barbell on shoulders: 2x10 (weight?)
Side walking with band around knees: 3x15
Superman: 2x15 (3s holds)
Bridges: 2x20 single leg
Lower body stretches
Monday Dec 18, 2017 #
6 PM
Running warm up/down 9:30 [1] 1.67 km (10.5 kph) +19m
Warm up
Running 50:46 8.56 km (10.1 kph) +192m
ahr:125 max:188
Lady Mary Rd/Brandreth Rd ~ Hills (550m) x 6
Start at tree opposite side to junction of Brandreth
Rd and Maryport Rd. Run up Brandreth Rd – take
care crossing Egremont Rd, keep going. Once over
the brow keep going along the “flat” and finish at the
last lamppost before Arnside Rd.
http://www.gmap-pedometer.com/?r=2522241
1. 2:24
2. 2:23
3. 2:25
4. 2:21
5. 2:24
6. 2:20
Progress as I was faster than the 2:24 - 2:28 I did on 6 Nov 2017.
Start at tree opposite side to junction of Brandreth
Rd and Maryport Rd. Run up Brandreth Rd – take
care crossing Egremont Rd, keep going. Once over
the brow keep going along the “flat” and finish at the
last lamppost before Arnside Rd.
http://www.gmap-pedometer.com/?r=2522241
1. 2:24
2. 2:23
3. 2:25
4. 2:21
5. 2:24
6. 2:20
Progress as I was faster than the 2:24 - 2:28 I did on 6 Nov 2017.