Monday, March 19th, 2012
(15min biking)
upper body circuit
abs/ lumbar/ stretching
SPA: sauna - sauna - hamam (cold showers between)
Tuesday, March 20th, 2012
(15min biking)
15min warm up
6 x 150m (2:10 rests) @ 20.5, 20.5, 20.9, 20.8, 20.8, 21.4 (liver pain before the last… ouch)
cool down
(15min biking)
evening:
30min easy run
4 x 100m strides (grass)
abdominals
EMS:
hamstrings explosive strength + resistance (strength session #7 )
hamstrings active recovery
calves relaxing massage
Wednesday, March 21st, 2012
(15min biking)
10min warm up + 7.5km run (up to 4.20per km) [short stop]
1km easy running
10min cool down
(feeling destroyed - but in a ‘good’ way)
(15min biking)
Thursday, March 22nd, 2012
(15min biking)
(15min biking)
OFF from structured training
night EMS:
active recovery on hamstrings
relaxing massage on calves
Friday, March 23rd, 2012
(15min biking)
2800m warm up, stretch, drill, stride
target training: 400m easy@max 1:10, 300m@45, 200m whatever comes out
outcome:
400m @66 " pretty easy and no lactic whatsoever
300m @44.3 "
200m @27.xx (don’t remember what the coach told me)
[I don’t know why, but I feel disappointed. Perhaps because my training partner had a more “impressive” training than me =/ ]
cool down
(15min biking)
evening:
30min easy run
20min drilling and striding on grass
now I should do EMS strength session, but it’s too late, and I’ll do it tomorrow or Sunday. Next hard training should be on Tuesday.
Sad =(
I made a graphic collage of my artwork today (in like 15’). This is what came out:http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/531924_278049832270914_193240590751839_621496_1198590589_n.jpg
Saturday, March 24th, 2012
(15min warm up)
(15min biking)
Tuesday, March 27th, 2012
morning abs
(15min biking)
17min warm up, stretch, drill, stride
(tired feeling…)
5 x 80m all under 11 (10.9, 10.8, 10.5, 10.9, 10.7)
5 x 60m all low 8s
200m @ 27.8 feeling like crap
long stretch
(15min biking)
home-abdominals
evening:
30min run
10min drills on grass
I should EMS now, which I have neglected, but I think I’ll call this an EMS-recovery week (no strength sessions, perhaps I’ll re-start on Thursday)
A bit nervous for Friday’s PhD Defense. Ai aii…
Don’t you think you should progressively start cutting down on the long runs? Or keep them at 15 to 20 min maximum? Start saving some energy for the more specific track work…
Good luck on Friday, although I am positive you need none of it! You know your stuff… All the best!
Yes… Or else you will end up like this:
Friday, March 30th, 2012
(15min biking)
(15min biking)
(15min biking)
PhD… CHECK !!! =))))
(15min biking)
Evening:
(10min biking)
Saturday, March 31st, 2012
(15min biking)
15min warm up
(windy…)
300m (100m walk/1:15’), 200m (100m walk), 300m (100m walk), 200m [@49 , 30, 51, 29]
(15min biking)
Sunday, April 1st (happy month), 2012
Melancholic half day ! Would have been a day off (completely).
(10min biking)
For a very few people that I whole-heartedly appreciate, I wish I could make miracles happen, so they would be happier… !!
(10min biking)
don’t forget to do your biking…
Is this sarcasm?
I don’t bike for the sake of training actually… it’s my means of transportation.
Monday, April 2nd, 2012
morning easy session:
10min warm up
20min running
20min drills and strides on grass
EMS:
active recovery on hamstrings
relaxing massage on calves
evening:
40min run (20min easy progressively to 4.30/km and for the last 20min from 4.30/km down to 4.10/km)
(10min biking)
Tuesday, April 3rd, 2012
(humid, chilly and windy…)
(15min biking)
20min warm up
5 x 80m w/head wind @11.1 " down to 10.7" (walk back recoveries)
5 x 60m @ 8.3, 8.3, 8.3, 8.0., 8.1
1 x 400m @ 61" (30+31 splits). I’d say comfortable and no lactic acid.
cool down
(15min biking)
Wednesday, April 4th, 2012
(10min biking)
25min run + 3 x strides
abdominals/lumbar/stretch
SPA: sauna-sauna-hamam (cold baths between)
(10min biking)
Thursday, April 5th, 2012
(15min biking)
Warm up, stretch, drill, stride
5 x 200m w/3min rests. (asked to go 33-34 and progress to 30 for the 4th and then ‘all-out’ for the last), but went 30,32,31,30,29
(15min biking)
Friday, April 6th, 2012
(15min biking)
(15min biking)
evening:
(10min biking)
Long warm up, stretch
Strength (upper body and leg press)
Abdominals/lumbar
Half hour spa (sauna-sauna-hamam) cold baths between
(10min biking)
Saturday, April 7th
OFF (that was actually after 15 days of training in a row)
Sunday, April 8th
(10min biking)
Monday, April 9th
morning: 20min run and drills
(10min biking)
Tuesday, April 10th
morning:
15min warm up, stretch, drill, stride
5 x 80m, walk back recoveries (@low 11s w/ head wind)
5 x 60m, walk back recoveries (@low 8s)
1 x300m @ 44.8
Annoyed with training. I need to find my own solutions.
(15min biking)
My solution… :
explosive strength hamstrings
resistance hamstrings
active recovery hamstrings
relaxing massage calves
Wednesday, April 11th
(10min biking)
run: 12min warm up + 24min @4.30 /km
6 x 100m @14 (100m walk recoveries)
Spa: (sauna-sauna-hamam) +cold in-between shower/baths
(10min biking)
Waiting for my training partner to come back from Easter vacation, so he can help me resolve my life at this period. (in all aspects) =)
Thursday, April 12th
(10min biking)
(10min biking)
EMS
hamstrings active recovery
calves relaxing massage
Friday, April 13th
(15min biking)
15min warm up
(15d Celsius)
4 x 150m walk back recoveries @21.6 , 21.5, 21.4, 21.4), 5min break
1 x 150m @ 20.5
(Dear God, when will the speed come?)
(15min biking)
EMS:
explosive strength hamstrings (strength session no. 2)
relaxing massage hamstrings
I love good steak.
Saturday April 14th
(10min biking)
20min warm up
Weights (squats, squat jumps, pull ups, dips)
30min drills + plyos on the fighting mats (barefoot). Wonderful. (p.s. raining these days).
(10min biking)
Sunday, April 15th
Monday, April 16th
20min easy run
abs/lumbar/ good stretch
Tuesday, April 17th
explosive strength hamstrings
active recovery hamstrings
strength quds
active recovery quads
(15min biking)
15min warm up
double leg hops upstairs: 6 x 25 hops, 5 x 25 hops, 5 x 25 hops
1 x 300m @44.3 (i’ve sooo hit a wall)
Wednesday, April 18th
30min easy run
6 x fast strides
What’s the plan from now on? Update.
Thursday, April 19th
Too cold for normal training (9 degrees), so we ran a ‘friendly race’ that was going on at the stadium, 3km long…
(15min biking)
Friday, April 20th
Saturday, April 21st, 2012
(15min biking)
cool down, stretching
(15min biking)
Nick, from the way things are looking, I’ll probably run my first race on May 4th? Then directly Greece 12-13 of May for the clubs championships.
I pulled a hamstring last Thursday.
Fixing it.
John
April 28, 2012, 4:26pm
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