Training Log Week 11

Monday
Morning:
Rest morning

Evening :
1.0km Swim (Breast Stroke) – 22:21 (2:14/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 5:00/km pace

Evening :
Push Ups: 36
Climbers: 54

Wednesday
Morning:
Rest morning.

Evening :
Agoga Abs – 25 mins
Plank: 90 seconds
Squats: 54

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 5:01/km pace

Evening:
Push Ups: 42
Climbers: 60

Friday
Morning:
Plank: 105 seconds
Squats: 60

Evening :
1.0km Swim (Breast Stroke) – 22:09 (2:12/100m)

Saturday
Morning:
25k run – 5:04/km pace – Was fine until the last 4km.

Sunday
Morning:
SLOB’s Ride – 44miles. Really enjoyed todays ride a lot.
Push Ups: 45
Climbers: 66

Summary
Swimming: 2km
Running: 32km
Cycling: 44 miles
Push Ups: 132
Climbers: 180
Squats: 114
Plank: 195 Seconds
Feeling: Start of the week was ok, finished pretty well I feel. Still missing core work. My logging has also being poor so after a little deep in motivation and feeling tired I’m aiming to be back on it good style.

Training Log Week 10

Monday
Morning:
Tight legs from the race yesterday!
Push ups: 18
Climbers: 30

Evening :
1.5km Swim (Breast Stroke) – 34:28 (2:18/100m)

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 5:00/km pace

Evening :
Plank: 45 seconds
Squats: 30

Wednesday
Rest day – Still not feeling it really.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7.5k run – 4:41/km pace

Evening:
Push Ups: 24
Climbers: 42

Friday
Morning:
1.5km Swim (Breast Stroke) – 34:48 (2:19/100m)

Evening :
Plank: 60 seconds
Squats: 42

Saturday
Back in York
Push Ups: 30
Climbers: 48

Sunday
Morning:
26k run – 5:01/km pace – longest run to date! Felt good ūüôā
Plank: 75 seconds
Squats: 48

Summary
Swimming: 3km
Running: 40.5km
Cycling: 0 miles
Push Ups: 72
Climbers: 120
Squats: 120
Plank: 180 Seconds
Feeling: Start of the week was poor, worked into it really. Massively lacking core work.

Training Log Week 9

Monday
Total rest day – Not feeling fresh at all.

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
5k run – 4:51/km pace

Evening :
72 Push Ups

Wednesday
Morning:
76 Push Ups
Another rest day – Not feeling it at all for some reason!

Thursday
Morning:
Free weight session (at home) for 35mins
80 Push Ups

Lunch Time:
5k run – 4:28/km pace

Friday
Morning:
80 Push Ups

Evening :
1.5km Swim (Breast Stroke) – 35:14 (2:20/100m)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
12 Push Ups
24 Climbers

Sunday
Lunch Time:
Silverstone Half Marathon – 01:36:35. Very happy with a massive PB.
Plank – 30 Seconds
Squats – 23

 

Summary
Swimming: 1.5km
Running: 33km
Cycling: 00 miles
Push Ups: 320
Squats: 24
Plank – 30 Seconds
Feeling: Really not with for some reason, I know there still is a lot here but it felt a poor week. The race was great but everything else sucked.

Training Log Week 8

Monday
Morning:
A good old lie in!

Lunch Time:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.8kg
Clave Raises –¬†26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.

Evening :
1.0km Swim (Breast Stroke) – 22:40 (2:16/100m)
56 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 35mins

Lunch Time:
7k run – 4:38/km pace

Evening :
56 Push Ups

Wednesday
Morning:
Another much need lie in.

Lunch:
1.0km Swim (Breast Stroke) – 22:18 (2:13/100m)

Evening :
Squash – 5 games. Won 4 out of 5.
60 Push Ups

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
5k run – 4:25/km pace

Evening:
64 Push Ups

Friday
Morning:
1.0km Swim (Breast Stroke) – 23:06 (2:18/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 15kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Calf Raises Р26.6kg
Squats – 15kg
All done as 3 sets of 10 reps.
A mix of punch bag work

Evening :
Agoga 25 min abs (Agoga Abs Blog Post)

Saturday
Morning:
Free weight session (at home) for 35mins
Core work 6 mins
10k run – 4:32/km pace
64 Push ups

Sunday
Morning:
64 miles SLOB’s* Bike Ride
132 Push ups

Summary
Swimming: 3km
Running: 32km
Cycling: 64 miles
Push Ups: 432
Feeling: I have been tried this week. Just not getting to bed early enough!

*Slow Lads On Bikes – a group ride with old work mates.

Training Log Week 7

Monday
Morning:
1.0km Swim (Breast Stroke) – 23:30 (2:21/100m)

Lunch Time:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.8kg
Clave Raises –¬†26.8kg
Squats – 10kg
All done as 3 sets of 10 reps.
Punch bag work in between above sets.
5 Mins Cross Trainer

Evening :
Static Bike, Level 10 – 10.8miles, 30mins
40 Push Ups 

Tuesday
Morning:
Free weight session (at home) for 30mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 4:38/km pace

Evening :
44 Push Ups

Wednesday
Morning:
1.0km Swim (Breast Stroke) – 23:13 (2:19/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike

Evening :
Squash – 4 games, won all 4.

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Sworkit Pro App) 5mins

Lunch Time:
5k run – 4:39/km pace

Evening:
48 Push Ups

Friday
Morning:
1.05km Swim (Breast Stroke) – 22:58 (2:11/100m)

Lunch:
5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike

Saturday – We were back in York this weekend.
Morning:
48 Push ups

Sunday
Morning:
21.6k run – 4:49/km pace. I PB’d the half marathon time. It’s looking like I’m on for a 1hr40 half at Silverstone ūüôā¬†

Summary
Swimming: 3km
Running: 32km
Cycling: 0 miles
Push Ups: 184
Feeling: Not too bad, I always feel sluggish after being home. My food routine is massively mixed up on these weekends.

Training Log Week 6

Monday
Morning:
Agoga 20 min abs (Agoga Abs Blog Post) – Slightly shortened.
40 Push Ups

Lunch Time:
7.5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 9kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 9kg
All done as 3 sets of 10 reps.
5 Mins Static Bike 

Evening :
1.0km Swim (Breast Stroke) – 22:33 (2:15/100m)

Tuesday
Morning:
Free weight session (at home) for 30mins
Core work (Abs Workout App) 8 mins

Lunch Time:
5.15k run – 4:29/km pace

Wednesday
Morning:
800m Swim – 17:58 (2:14/100m)
200m Swim – 4:35 (2:17/100m) – I’m going to struggle with this!

Lunch:
7.5mins Static Bike
Single Leg Extensions – 11.3kg
Single Leg Lunge’s – 10kg
Medicine Ball Overhead Slam – 5kg
Medicine Ball Squat Press & Throw – 5kg
Step ups – 26.6kg
Squats – 10kg
All done as 3 sets of 10 reps.
5 Mins Static Bike

Evening :
30 Push Ups

Thursday
Morning:
Nothing set off for work at 6am

Evening:
5k run – 4:25/km pace
30 Push Ups

Friday
Morning:
Free weight session (at home) for 35mins
Core work (Sworkit Pro App) 5mins

Evening :
800m Swim – 18:08 (2:16/100m)
200m Swim – 5:54 (2:42/100m) – I’m going to struggle with this!
40 Push Ups

Saturday
Morning:
20k run – 4:50/km pace (1:36:48), this was a tough run today, ¬†the farmers gates were closed so I had to climb 12 gates, plus it was very windy. Last time I did a 20k training run it was¬†1:42:45 (only four gates), that’s a PB by 5mins 57seconds! No wonder it was hard ūüôā

Sunday
Morning:
Skipped a planned group ride. Right calf was tight all day, even with extra stretching.
Free weight session (at home) for 30mins
Core work (Sworkit Pro App) 5mins

Evening :
35 Push Ups
5 mins of generic core.

Summary
Swimming: 3km
Running: 35km
Cycling: 0 miles
Push Ups: 140
Feeling: Pretty good, happy with running. Really want/need to get on my bike at lunch times to get some miles in though!

Training Log Week 5

Monday
Morning:
Nothing, called into work at 5am.

Evening :
1.05km Swim – 25:13 (2:24/100m)
Core work (Abs Workout App) 8 mins

Tuesday
Morning:
Free weight session (at home) for 30mins
7 min work out (Seven HITT App)

Lunch Time:
5k run – 4:29/km pace

Wednesday
Morning:
Core work (Abs Workout App) 8 mins

Lunch:
1km Swim – 22:22 (2:14/100m) – Back towards a good pace

Evening :
Agoga 25 min abs (Agoga Abs Blog Post)
7 min work out (Seven HITT App)

Thursday
Morning:
Free weight session (at home) for 35mins
Core work (Abs Workout App) 8 mins

Lunch Time:
7k run – 4:35/km pace

Friday
Morning:
1km Swim – 23:20 (2:19/100m)

Saturday
Morning:
15k run – 4:47/km pace

Evening :
Core work (Abs Workout App) 8 mins
Additional Core Work: Weighted Russian Twists x20, V Situp Cross Over  x20 & V Situp Under passed x30
Pushup x 66 (Sets of 12)
     Clapping Push Ups
     Narrow Push Ups
     Wide Push Ups
     Offset Push Ups
     Declined Push Ups

Sunday
Morning:
Ride – 37.2 miles – An off resulting in lovely road rash on my right hip!

Evening :
40 Push Ups
5 mins of generic core.

Summary
Swimming: 3km
Running: 27km
Cycling: 37.2miles
Push Ups: 106
Feeling:¬†I was feeling great but the fall on Sunday has left me feeling a little stiff. I wasn’t quite on it with doing the HIIT app or core work this week. I’m still refining my morning timings and hopefully my evenings will become a little easier soon.