Yr.2-Week 5
9/13/09
800m on road
static stretch
1×600,500,400,300,200
@70%, in trainers, on grass 4mins,4mins,5mins,3mins,3mins rest
(70+1:53, 74+1:39, 72, 35+60, 16+?)
didn’t do lunges because of right thigh
12-13min brisk walk on road
static stretch
comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong…I don’t know what it is but these workouts do not feel like they are getting easier and the latter half of the workouts are suffering. I will have to blame it on not eating much before the workout and my hurting right quad. On a positive note all though the form isn’t amazing im not externally rotating my legs as much as I used to but I do develop too much breaking of posture at the hip and backside mechanics, I feel like the poor form is only a few meters away from me or if I tried to maintain intensity rather than dieng out. Tried to run more strategically for 400m and down. My left shoulder, pec area was warm and felt tight during and after the workout. Did the brisk walk as a cooldown rather than try to jog on my tightening calf.
9/14/09
Moist heat
heat pad/ice right quad
9/15/09
5x10m shuttle runs on grass
dynamic stretch
1:30 jog on road, hip mobility drills
3x5x15m hill run on grass
85%-90%, trainers, walk back between reps and 3 mins between sets
1:30 jog on road
Comments: took down the intensity and volume and added in more rest to help with the leg. All though it wasn’t as fast I did feel more fluid so I guess there are improvements coming and the major issue is to get healthy.
9/16/09
Moist heat
heat pad/ice right quad
9/17/09
21 mins on the road (s-fp) @ a decent clip
static stretch
moist heat
ice/heat
Comments: at around 10-12mins my quad started acting up but I still kept a decent clip. Ankles and calf was acting up I don’t know why the ankles because I was on the road….
9/18/09
800m on the road jog
static stretch
6x300m @ 65%-70% in trainers on grass, 1:30 between rep
53,54,51,53,53,53
static stretch
Comments: workout wasn’t that hard the actual workout is to do nine in 50 but I guess ill work up to that cause my knees and quad were hurting from yesterday and I didn’t want to go to hard but the workout wasn’t that difficult.
9/19/09
Moist heat
Ice/heating pad on quad