The First Few Days

Now I'm back into what I consider proper running. Not just getting ready to do the running. Naturally I will build up from here. Both in terms of volume and speed. So without much explanation below is what goes into the training diary (the dates of yyyymmdd format to allow easy searching).

20121027




START BASE

am:
Very Easy
45:29, 6.44km, 7:04/km
Commute w/ pack

pm:
Easy
32:36, 5.81km, 5:36/km
Commute w/pack

Total: 12.25km

20121028

am:
Easy + Tx
wu 3.5km, 23:106:38/km
Tx drills 3.4km in 31:30
30m/70m slow drills
40m/160m fast drills
4x50m cadence sprints/380m
cd 3.2km, 21:166:39/km

Total 10.1km 1:15:56

pm:
3km, 16:005:15/km
Commute w/pack

Total: 13.1km

20121029

Aerobic 8.4km, 41:05, 4:53/km
DCT
wu 2.8km, 17:386:17/km
cd 2.8km, 18:296:36/km

Total 14km

20121030

Easy
1:02:48, 10.7km, 5:52/km
PRT-aque loop

Intensity crept up on hills to maintain form. Originally meant to include hill springing, but the plyo was taken care of w/ hopscotch with kids earlier

20121031

Walk 3.2km
Post night shift. Tired.

Weights C

Deadlift (3x5) 48kg. 5,5,5
Press (3x8) 28kg. 8,8,6
Chin Up (3x5-15) - 6,66

1x
Decline Sit Up -  10
Band Rotation - 10/side

20121101

Long
2:01:05, 23.2km, 5:13/km
Tikilara

Comments

  1. Good week there. Canute's been hitting the weights too with the aim of improving/changing muscle fibre strength/composition.

    ReplyDelete

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