Monday, April 27, 2009

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

Friday, April 24, 2009

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

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

Wednesday, April 22, 2009

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)

Tuesday, April 21, 2009

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

Monday, April 20, 2009

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

Saturday, April 18, 2009

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

Thursday, April 16, 2009

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

Tuesday, April 14, 2009

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

Friday, April 10, 2009

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

Sunday, April 05, 2009

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