Recovering or Tapering?

After some thought I have decided to keep a training diary, purely for self interest but to assist me record my progress and goals.

This week's focus has been just on recovery from the past two weekends of racing and preparing for Woodford to Glenbrook on Sunday, 27 June.

21 June 2010

4 x 8 chest press (20kg olympic bar)
1 x 15 chest press (10kg olympic bar)
1 x 20 chest press (olympic bar only)
4 x 7 dumbbell flys (12kg)
4 x 8 dumbbell pullovers (15kg plate)
4 x 8 dumbbell press (12kg)
4 x 10 upright rows (20kg standard bar)
40 x crunch/leg raises (5kg medicine ball)
40 x pushup (standard - toes)

6km @ Average pace 5:20/km

22 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 squats (30kg olympic bar)
4 x 15 calf raises
4 x 10 single leg roman dead lifts (10kg)
4 x 10 lunges (20kg standard bar)
4 x 10 one-arm dumbell rows (15kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 lat pull downs (pin #6)

8.60km run: 2km warm up @ 5:21/km, Mona Fartlek 4.50km @ 4:28/km, 2.10km cool down @ 5:11/km


23 June 2010

4 x 8 hammer curls (10kg)
4 x 8 low pulley curls (pin # 2)
1 x 21's barbell curls (15kg standard bar)
4 x 6 revearse curls (15kg standard bar)
4 x 8 steated dumbell tricep extensions (2 @ 12.5kg, 2 @ 15kg)
4 x 8 tricep pushdowns (pin # 3)
50 x crunch/leg raises (5kg medicine ball)
50 x pushups (standard - on toes)

6.5km included 3 x 400. Average pace 4:56/km

24 June 2010

4 x 12 deadlifts (20kg standard bar)
4 x 8 power squats (30kg olympic bar)
4 x 10 good mornings (30km standard bar)
4 x 8 dumbbell press (12kg)
4 x 12 lateral raises (10kg)
60 x crunch/leg raises (5kg medicine ball)

6km @ 5:08/km pace.