2009 Training log

On this page I record all my training for 2009.

Week 42

zip!

Week 41

so far nothing !

Week 40

Rest a sore ankle and lazily skipped cross training also.

October 1 weight 91 kg (no change from last month)

Tue, Walk / run 1.6 miles, 16 mins

Week 39

Sun, run/walk/run , 1.4 miles, 15 min
Sat, Leg & core stregthening
Fri, swim , 500 m, 15 mins
Thur, Stregthening
Wed, run/walk/run 1.4 miles , 15 minutes. PM yoga stretches
Tue, Exercycle, 60 minutes , 15 easy, 20 tempo pace (95rpm), 5 easy , 15 tempo, 5 easy
Mon, run / walk / run, 1.4 miles, 15 minutes (walk 1 min, run 2 min x 5). PM Yoga stretches

Week 38

Sun, Legs & core strength training
Sat, walk / run, 1.3 miles , 14 minutes (walk 1 / run 1 x 7)
Fri, Swim , 1000 m, 32 minutes, PM stretching
Thur, walk/run 1.3 miles, 14 minutes
Wed, Stretching


Week 37

Sun, Legs & core strength training
Sat, Walk / run 1.3 miles , 14 minutes (walk 1 / Run 1 x 7), PM stretching
Thur, Swim, 1200 m, 39 minutes,incl 4 x 100 m intervals , PM stretching
Tue, Stretching
Mon, Exercycle 60 minutes


Week 36

Sun, Legs & core strength training
Sat, Exercycle, 82 minutes
Fri, Swim 1100 m , 35 minutes
Thur, Stretching
Wed, Exercycle, 62 minutes
Tue, Swim, 1000m , 33 minutes
Mon, Yoga/stretching

September 1 weight, 90.5 kg (down .5 kg from August)

Week 35

A bit of an up and down week this one. Car broke down Monday so spent Tuesday arranging to get that fixed. Flew to Dunedin for work on Wednesday, so th eearly part of the week was a bit of a write off training wise.

Sun, Legs & core strength training
Sat, Exercycle , 62 minutes
Thur, Exercycle 45 minutes

Week 34

Sunday, Legs and core strength training
Thursday, Yoga
Wednesday, Swim, 1100 meters, 35 minutes. 200m warm up, 4 x 100 m harder efforts separated by 100 m 'rests', finish with 200 m warm down.
Tuesday, Yoga
Monday, Exercycle, 62 minutes - Interval session, 4 x 7 minutes efforts at 100+ RPM / 5 minutes rest between each interval

Week 33

Sunday, Exercycle, 82 minutes
Thursday, Swim, 1100 meters, 34 minutes, Yoga
Wednesday, Leg & core strength training
Tuesday, Yoga

Week 32

Saturday, Bike ride, North Shore loop, 17.4 miles, 85 minutes (8 minutes down on the last time I rode this route in 12 weeks ago!)
Friday, Yoga
Thursday, Exercycle, 62 minutes, (hill workout - three 10 minute 'hills' , five min rest between.
Wednesday, Leg & Core resistance training
Tuesday, Exercycle, 62 minutes, including a 30 minute 'tempo' effort at above 95 rpm.
Monday, Yoga

August 1st weight, 91 kg

Week 31

Exercycle , 144 minutes
Swim , 2200 meters, 73 minutes
2 x Yoga and resistance training.

Sunday, Exercycle, 84 minutes
Saturday, Resistance training
Friday, Swim, 1100 meters, 36 minutes
Thurdsay, Yoga for runners
Wednesday, Exercycle, 60 minutes
Tuesday, Legs, Butt & Core workout
Monday, AM, Swim , 1100 meters, 37 minutes, PM, Yoga for Runners

Week 30

A lovely sunny winters day today so felt that I had no excuse not to venture out for my first bike ride of the winter. Obviously the Exercycle is o substitute for riding on the road because I was a goo five or six minutes slower today that last time I did this ride.

Sunday, weight / strength training
Saturday, Bike ride, Albany 13 mile loop, 64 minutes.
Thursday, Exercycle, 45 minutes
Wednesday, Swim, 1000m, 32 minutes
Tuesday, Exercycle, 45 minutes

Week 29

Swim, 32 minutes
Exercycle, 216 minutes

Saturday, Exercycle, 86 minutes
Thursday, Exercycle, 65 minutes
Wednesday, Swim, 1000 m, 32 minutes
Tuesday, Exercycle, 65 minutes

Week 28

Exercycle , 275 minutes

Sunday, Exercycle, 86 minutes
Friday , Exercycle , 63 minutes
Wednesday, Exercycle,63 minutes
Monday, Exercycle, 63 minutes

Week 27

Exercycle 206 minutes

Sunday , Exercycle, 82 minutes
Friday, Exercycle, 62 minutes
Wednesday, Exercycle , 62 minutes

July 1 Weight 91 kg

Week 26

Swim, 2200 meters, 72 minutes
Exercycle, 180 minutes

Sunday, Exercycle, 60 minutes
Friday, Swim, 1100 meters, 37 minutes
Thursday, Exercycle , 60 minutes
Wednesday, Exercycle, 60 minutes
Tuesday, Swim , 1100 meters, 35 minutes

Week 25

Exercycle, 175 minutes
Swim, 30 minutes

Sunday, Exercycle , 65 minutes
Thursday, Swim, 1000m, 30 minutes
Tuesday, Exercycle, 55 minutes
Monday, Exercycle , 55 minutes

Week 24

Swim, 1800m, 57 minutes
Exercyle, 105 minutes

Saturday, Exercycle, 51 minutes
Friday, Swim, 1000m, 31 minutes
Wenesday, Exercycle, 54 minutes
Monday, Swim 800 m , 26 minutes

Week 23

Another lazy week, haven't found that motivation yet to do anything.

Week 22

I've slacked off this last week and haven't done anything. No real excuses just laziness creeping back in. I need to re focus and look forward to the longer goal of running again. I need to keep up my cross training so I've got at least an average level of fitness for when I start running again.

Weight as at end of May , 93 kg.


Week 21

Wed, Swim 1000m, 31 minutes
Tue, Exercycle, 35 minutes

Week 20

Bike, 17.4 mile
Swim ,1600 m
Exercycle, 105 minutes

Sat , Bike ride, North shore 17.4 miles, 78 minutes
Fri, Swim , 900 m, 29 minutes
Thur, Exercycle , 55 minutes
Wed, Swim 700 m, 21 minutes
Tue, Exercycle , 50 minutes

Week 19

Sat, Bike, 8.5 miles, 38 minutes
Thur,Exercycle, 50 minutes
Wed, Swim, 550 m, 17 minutes

Week 18

Sun, Bike ride, 17.2 miles, North Shore 17 mile loops , 80 minutes

Weight 93 kg