010110 Friday - Rest day.
Happy New Year.
020110 Saturday - Rest Day.
Rest well for the new year!
030110 Sunday - Intervals for 2.4km
Today the training started at 11:50, midday sun was terribly hot. Haven't run for 2weeks almost too, so this training was extremely torturous.
800m warmup run.
1700m in 7:16min
15 min rest
1700m in 8:19min
10 min rest
850m in 4:01min
5 min rest
850m in 4:11min
Felt like vomiting after the first two 1700s, the sun was just way too hot, breathing was hard during recovery rest, inhaling was weak, clearly a sign that I was out of shape from the long rest.
040110 Monday - Endurance test.
I was the only few who trained on my own during the block off, paid off.
Right shoulder still hurts so I have decided to rest my upper body for a week.
Ran ahead of most as I had my "activation" session the day before.
5-5.8km in 25:21min, not very fast but still quite satisfying.
Followed by 3 sets of [20 pushups, 20 crunches, 15 alt leg-raises]
050110 Tuesday - Slope training at night.
Not much soreness. Decided to skip carbs almost fully for the night, seeing some effects on my performance though.
Ran Up-Flat-Down Slope 3 times. angles : 10-15 degrees up slope, flat, 10-15 down slope.
H-Distances (Google) : 110m, 150m, 120m, 380m total.
3 reps : 1:10, 1:21, 1:25 minutes
compare with 151209 which was 5 reps at 1:15, 1:18, 1:21, 1:24, 1:26.96
There seems to be a direct effect of carbs on my performance. Obviously I have improved in speed seeing that my best run was so fast. But I failed to keep up the standard and the timings fell quickly, probably as I ran low on blood glucose, instead of linearly like I had seen in 151209. Carbs are important! But I'm on a strict diet this week to lose weight.
060110 Wednesday - Rest day.
Rest and rest.
070110 Thursday - Rest again!
Soreness in legs showing up.
080110 Friday - Speed training, Parkour and Weigh-in.
6 x 60/120sec Sprint/Jog interval.
3 sets of [20 pushups, crunches, and alternate leg raise]
Parkour at night, too tired so didn't do much. Fell on attempting a lazy-turn vault, no injuries.
Complete rest for my arms seems to have taken out the power from it, climb ups are really weak. Maybe they'd be reactivated after the light Parkour session. Not really sure if my lost in strength is due to my diet.
Currently weighing at 85kg, I seem to be losing a tad too much weight; expecting 1 not 2 kg a week. Too fast means I'm gonna burn out soon, but so far my training performance has not been affected, just slower recovery. Still glad I'm losing the weight though, not really focused on keeping my muscle mass high now, excess body fats are to be shed at all cost!
Good week! Tomorrow would be meeting a new guy for parkour, introduced by a friend.
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