31 Jul 2007

Running:
10km - 59mins

120 steps

Easy recovery run, partly undulating.

29 Jul 2007

Running:
24km - 2:14:40

First 10km easy than moderate speed. 9min per mile; exactly as planned. Feeling good afterwards.

28 Jul 2007

Core Regeneration: 6 * 1

50 Situps

This is bloody hard - or, I am lacking some severe flexibility...

26 Jul 2007

Running:

10 min warm-up
1000m (4:04) ++ 1000m (4:12) ++ 1000m (4:13)
30 min cool-down

What a stuggle. Just didn't have the legs today.

Core Performance

It's not often that I am getting excited about a book, but this one seems logical and tackles a lot of the problems I am currently experiencing, that is lack of core strength and elasticity.

Did (most) parts of a Power Day and it is significantly more streneous than anticipated. I won't be following the full program, but will certainly supplement existing training with it (once all the toys such as a foam rool will have arrived...)

24 Jul 2007

Running:
11.2km - 59:30

Perfect conditions: warm, sunny, no wind. Moderate and fast speed apart from first and last kilometer. Felt very good (for a change)!

Wisdom Tooth

Got a wisdom tooth extracted this morning. One of those things you could do without, but at least it explains where the pains and headaches came from in the last few days.

21 Jul 2007

Running:
22km - 2:08

First 2 hour plus run in a long time. Very slow and a bad headache afterwards. Also tooth problems and on pain killers.

17 Jul 2007

Portaferry 10Miles - 1:20:38 [Results] [Route]

Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:57
Mile 4: 8:08
Mile 5: 8:07 - 40:22
Mile 6: 7:59
Mile 7: 7:55
Mile 8: 8:16
Mile 9: 8:19
Mile 10: 7:47 - 40:16

Not bad given the tough course. Tried to break 80 minutes, but just didn't have the strentgh in the end. 1:20 slower than last year; moving in the right direction, though.

14 Jul 2007

Rowing: 30:00 - 7016m

100 Situps

Another day in the gym. Can't wait to get outside again!

13 Jul 2007

30 mins Cross Trainer

100 Situps

Torrential rain outside and still not 100% fit, so I went for the lazy indoor option.

10 Jul 2007

Mild dose of man flu which, by definition, is significantly worse than any other form... Another 2 days knocked off the training schedule - aaaarrrrgggghhhh!

08 Jul 2007

Running:
16km - 1:27

First half easy, second moderate / fast. No problems at all; no sign of any calf issues.

04 Jul 2007

40 mins Cross Trainer

100 Situps

Some more cross-training before the break. Calf better - will go for a long run on Sunday to see.

03 Jul 2007

Running:
11.1km - 1:03

Easy run to check out the calf. Not too bad, but still a bit stiff.

01 Jul 2007

30 mins Cross Trainer

Rowing:
30:00 - 6852m

120 Situps

A bit of cross-training and some exercises from the physio.

June Body Composition

Weight
92.9kg (+1.3kg)
Body Fat
21.3% (-0.2%)
Total Body Water
52.4% (+0.3%)
Muscle Mass
69.5kg (+1.2kg)
Physique Rating
2 (0)
Basal Metabolic Rate2108 KJ (+38)
Metabolism Age
38 (-1)
Bone Mass
3.6kg (+0.1kg)


2 injuries in 4 weeks don't help matters...