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.
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...
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.
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)!
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.
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.
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.
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.
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 Rate | 2108 KJ (+38) |
| Metabolism Age | 38 (-1) |
| Bone Mass | 3.6kg (+0.1kg) |
| 2 injuries in 4 weeks don't help matters... |
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