April 27:

40 minutes elliptical

Strength:
Single leg squats on bosu: 3 x 10/leg
Single leg squats: 3 x 10/10/15 @ 20/20/BW lbs
Calf raises: 2 x 15 @ 20 lbs
Deadlifts: 2 x 15 @ 20 lbs

April 26:

10km run

Plyometrics:
Square jumps 2 x 20
Lateral square jumps 1 x 20 (right leg only)
Hurdle hops 2 x 20/leg
Knee tucks 2 x 8
Box jumps 2 x 8
Bounding 2 x 8

Strength:
2 x 15 hip adductor raises
15 minutes yoga

April 25:
5km run

Plyometrics:
Square jumps 2 x 20
Lateral square jumps 1 x 20 (right leg only)
Hurdle hops 2 x 20/leg
Knee tucks 2 x 8
Box jumps 2 x 8
Bounding 2 x 8

20 minutes yoga

5.0km | 33:00 | 6:35min/km

April 23rd:
Level 2 30DS
Track repeats with Mark (cadence stuff. Maybe 2000m)

Walk to/from gym
45 minutes elliptical (20 min Cybex Arc Trainer, hill intervals level 6-7 + 25 minutes Precor, resistence 6-7, ramp 10-12)* arc trainer was aggravating lateral knee pain, Precor was fine.

Level 2 Jillian Michaels 30 Day Shred

Totals
MHR 169 (86% max), AHR 115 (58% max)
839kcals (50% from fat)

Strength at the gym. Lateral knee pain today. Had some heat in my joint last night, iced it. Not sure what's up (besides not strengthing enough).

- Walk to/from gym
- 20 min jog treadmill (5.2-5.5mph)

Barbell Squats: 2 x 15 @ 20lbs
Push-ups (real ones): 2 x 15
Seated row: 2 x 15 @ 25lbs
Step-ups: 2 x 15/leg @ 30lbs
Prone jacknife: 1 x 15 (should not have done. physio says bad angle for knee.)
Stability ball crunches: 1 x 15

Still trying to find some consistency w/ pace. Ran down to St Mary's track, did 1200m trying to keep a slow pace and consistent cadence; then home.

1 | 6:04
2 | 5:43
3 | 6:02
4 | 6:00
5 | 6:11
6 | 6:11
7 | 6:10
7.0km | 42:21 | 6:03min/km
248m walking c/d | 3:18 | 13:22min/km

Tried my first bikram yoga class last night. Intense! Felt pretty nauseated at times but it was an amazing stretch. Tried to hit 6:12min/km on this run.

1 | 5:38
2 | 5:53
3 | 6:14
4 | 6:24
5 | 6:07
6 | 6:13
7 | 6:28
8 | 6:11
8.0km | 49:08 | 6:09min/km
318m walking c/d | 3:47 | 11:55min/km

6k with Mark trying to find out what my "training pace" should be. I.e. what pace can I run at that is easy and does not cause knee pain. We ran 2k to the University track, did 1200m there and then ran back to my place. I tried my best to run slow but I think my training pace would be better estimated at a 6:12.

1 | 5:52
2 | 5:48
3 | 6:00
4 | 6:02
5 | 6:19
6 | 6:07
6.0km | 36:08 | 6:01min/km
393m walking c/d | 4:48 | 12:39min/km

1 | 5:41
2 | 5:34
3 | 6:03
4 | 5:57
5 | 5:49
6 | 5:58
7 | 6:12
8 | 5:46
8.0km | 46:59 | 5:52min/km
533m walking c/d | 5:41 | 10:41min/km

Blah exams. Went out too fast on this one but beautiful day. Stopped to pet some horses at kilometer 9.

1 | 5:18
2 | 5:04
3 | 5:24
4 | 5:49
5 | 5:44
6 | 5:34
7 | 6:01
8 | 6:05
9 | 6:09
10| 5:47
10.0 km | 56:55 | 5:42min/km
485m walking c/d | 5:32 | 11:25min/km

Not running much. Studying for exams.

1 | 5:23
2 | 5:38
3 | 5:29
4 | 5:42
5 | 5:44
6 | 5:18
6.0km | 33:13 | 5:32min/km
217m walking c/d | 2:55 | 13:29min/km