I didn’t manage to get a run in tonight; too much to do at home and yet nothing it seems that nothing got done at home!
Instead I did a very quick free weights session:
3×12 push-ups
3 x (6 bicep curr to shoulder press to squat)
3 x 7 two-arm Standing dumbell rows
Category: Gym
Over the past few months I have been deciding the course of my training as the time presents itself. Deciding what type of run to do 5 minutes into the run, deciding what to do at the gym after I walk in… This has worked pretty well up to now but I think it’s time to start to plan a little; clean up my athletic to-do list.
Since I’m starting to up the run volume, it’s time to start to do som injury-prevention weight training. So I will do that today.
Plan is: 12km on the Conmcept2 easy pace. Then do the leg exercises – easy to start!
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Well, the plan was executed to some extent; That is to say that I did row and do some weights. The rowing was faster and shorter than planned. A mere -and not too hard- 10km in 39:56 followed by a conservative start to the weight training: 3×10 Leg extensions w/ 30kg and 3×10 Hamstring extensions w/ 30kg.
None of the above os too much of a surprise. What is a surprise is the fact that I went swimming.
It was not the easiest beginning, the main set was: 12×200 Prog 1-3, start 3.30
The 200s started out at 3:00 and drifted up to 3:10 by the 8th 200. After that it quickly went to 3:20… not too bad of a marker.
I went to the gym today and was surprised to see a vacant treadmill. I ditched the intended 10k concept2 session and instead jumped onboard the treadmill and bashed out a 3:55/km 10k. During the last 2km I increased the speed by 01.km/h every 200m: Last 200 was done in 3:45/km where my HR spiked at 180 – I’ll feel that tomorrow!
I had a quick read of CityChat and saw that tonight’s swim session is posted:
1b: 9×100 @ 1.50, 18×50 @ 0.55
Looks like a nice one. Now however my intention to go the the gym during lunch is waning.
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I managed to get to the gym and do an easy session: 5km on the Concept2 followed by 30 minutes on the spinning bike. Easy!
The swim set that I have just returned from was not so easy!
First main set was challenging, yet I felt pretty good throughout:
9 x 100 on 1:50 (1:22, 1:24, 1:26, 1:26, 1:26, 1:26, 1:26, 1:26,1:28)
A light rest followed by an excruciating 18 x 50 on 55. All 50s were in about 45 seconds. I’m spent.
Well, not really. I had nothing alcoholic to drink last night yet today I feel hung-over. I have experienced this before but wasn’t 100% sure of the cause, now I am: I ate a bucket-load of carbs yesterday in the form of white bread, Ice cream (three times during the day) and biscuits (three times also). This I fear is the cause. Also, my skin problem has flared up big-time. In the many years that I have had it I have never suspected that an over-use of carbs could be the cause, now I think it might be. So, from today I’ll try to cut them out completely in their ‘recreational’ form. I’m not sure if gels on the bike is considered recreational since I am endeavouring in recreation whilst eating carbs; I’ll have to think about that…
On the cards for today is the gym and an easy run to test out the knee. Regarding the knee; I don’t yet consider it an injury, nore a niggle. I’m just being very catious because an niggle can become an injury pretty quickly if it is ignored. Denial has been the main cause of some of my more serious injuries, so I’ll try to stop this one in it’s tracks.
I went to the gym and did a relatively easy session:
10k on the Concept2 (in 41:05)
5 minutes of eccentric leg presses to aid the bandy knee!
That’s that!
Got to the gym again today and did a pretty intensive session. Initially, my plan was to do a steady 10k on the Concept2 rower, but after 4km I got a little bored so I switched the pace a little: I did 6 sets of 200m @ 260W, 300m recovery at 150-160W. The sixth and last set was very, very hard. I then held 170w for the last 2k – it was a difficult set.
I jumped off the C2, washed it off and immediately hopped onto a spinning bike where I did the following:
- 5 min w/u
- 2 x (3 min hard, 2 min easy)
- 7 min hard (70-75rpm), 3 min easy
- 10 min hard (vary between 70 and 90 rpm every 2 mins)
- 2 min w/d
Shower, Sauna, Shave and I was well and truly tired… I most likely made my planned long run tomorrow an impossibility. I’m still doing stupid things with regards to training!
I did a gym session today instead of running – I didn’t feel like running but felt like doing something. I did 10k on the C2 followed by 35 hard minutes on the spinning bike. For the rowing I started very slow and built as I progressed. My 2000m splits were 8:32, 8:25, 8:18, 8:16, 8:08.
For my spinning set I did 5 min w/u, 2x (3 min mod-hard, 2 min recovery), 6 min mod-hard, 2 min rec, 12 min hard.
I’m hoping for a long run tomorrow – let’s see if it is possible.
I did a double training day – don’t know why, but I did. I started out in the gym with a not so easy session: 5km on the C2 (in 20:28) followed by 37 minutes on teh spinning bike. Done as follows: 5 min w/u, 2 x (3 min mod-hard, 2min steady), 5 min mod hard, 2 min steady, 9 mins mod-hard. Sauna, lunch, work.
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In the evening I hit the streets for a M-Paced run. 55 minutes, 12,6km, 151 av. HR, av. Pace 4:20/km – very happy with that.
I did an unusual training session at the gym today – for no particular reason really.A leisurely 2000m on Concept2 gor things started and from there I did 30 minutes on the spinning bike, then hopped onto the treadmill for 20 minutes at 4:16/km and then back to the C2 for another 2000m. I finished off with a few weights – nothing too stressful. All row/bike/run sessions had 1 minute break between and I feel pretty relaxed now. I hope that I get the time to run tomorrow during lunch… I doubt ti though.
Morning was push-ups again:
(|)7,7,8,8,9,9,10,10 (-)7,7,8,8,9,9,10,10 (|)20 (-)20 Total: 176
A track run planned for later.
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9 x 400 (1:22, 1:21, 1:21, 1:21, 1:20, 1:19, 1:20, 1:21, 1:21), 2 x 800 (2:57, 2:54)
One minute rest between all intervals – I ran faster than I thought possible today. Things are looking good assuming I recover well from this.