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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Jan 06, 2012 6:23 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 2nd, 2012

Convict conditioning

Squat thrusts: 4 x 50
Knee tucks: 1 x 26, 1 x 16

straight leg hold 1 x 20s
Bent leg twist hold 1 x 20s
bridge plank hold: 1 x 20s

Status: COMPLETED

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Jan 06, 2012 6:26 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 4th, 2012

Mountain running

Run as many times as possible up ski hill (0.6km up) in 1h.

Time: 34min

Status: HALF-COMPLETE

Notes: Now that I am home I have begun high-incline hill training. Today I injured my hand by falling half way through so I decided to cut the session short and only completed one climb.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Jan 06, 2012 6:30 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 6th, 2012

Mountain Run

Skill hill run, max climbs in 1h.

Time: 50 minutes
Distance: 2.6km

Status: COMPLETED

Notes: Went up two times today. Will try for 3 next time. Skiers think I am insane.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Sat Jan 07, 2012 2:28 pm 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 7th, 2012

Convict conditioning

Wall pushups: 2 x 15
Incline pushups: 1 x 10, 2 x 20

Horizontal pulls: 2 x 10

straight leg hold 1 x 20s
Bent leg twist hold 1 x 20s
bridge plank hold: 1 x 20s

Status: COMPLETED

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Sun Jan 08, 2012 6:02 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 8th, 2012

Speed trial run.

Distance:4.6km
Total time: 21 minutes, 30 seconds.

Pace: 7:34/mi

Status: COMPLETED

Notes: New personal record pace for 5k.

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The_Greek's Workout Log


Last edited by The_Greek on Tue Jan 10, 2012 7:32 am, edited 1 time in total.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Tue Jan 10, 2012 7:31 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 10th, 2012

Endurance hill run

Run 12km
Total time: 1 hour 40 minutes

Status: COMPLETED

Notes: New PR for time run continuously. Hills were very steep + snow, hence long completion time. Was told by park workers that I needed "skis" to be allowed on those trails... :confusion-scratchheadblue:

Image

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Thu Jan 12, 2012 11:05 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 12th, 2012

Mountain run

Max climb ski hill in 1h.

Total distance: 1.2km
Total Time: 22 minutes

Status: COMPLETED

Notes: New PR for ascent/descent. Snow was very deep (up to groin in some places) today but I managed to ascend the hill very quickly. Cut off after 1 circuit as I felt more fatigued than usual (still recovering from long run?). Have been playing with the idea of cross-training with snowshoe running lately. Will begin tomorrow.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Jan 13, 2012 8:09 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 13th, 2012

Convict conditioning

Assisted squats: 2 x 10
Knee tucks: 2 x 30

straight leg hold 1 x 20s
Bent leg twist hold 1 x 20s
angled bridge hold: 1 x 5s


Snowshoeing

Deep snow, 1.2km


Status: COMPLETED

Notes: Hurt my back with the bridge hold... will have to be very careful with this one.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Sun Jan 15, 2012 6:14 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 15th, 2012

Mountain run

Ascend/Descent ski hill as many times as possible in 1 hour.

Circuits completed: 3
Total distance: 4.5km
Total time: 1h10min

Status: COMPLETED

Notes: Took 2 days off as I wasn't feeling quite right (legs were more sore than usual). I have managed today to destroy my average from this summer which was 4 climbs in 2 hours (power walking and running on descent - barefoot). Was asked by ski hill worker to stay off ski track (thats means not even on the margin). This will triple if not quadruple my work load as off track the snow is crotch deep in some places. Oh well, c'est la vie.

As a side note, snowshoeing has turned out to be fantastic cross-training. Will add as staple to winter training. Also, I have considered tire dragging to spice things up a bit. Will look into making a harness and dragging the tire some moderate distances, 5k maybe.

In order to complete the Mount Olympus Marathon, I will have to be able to complete 46km with an ascent of 2695m within the cut-of time of 10 hours. Having lived on that mountain for days on end many times, I know this is quite challenging. There is an average rise of ~200-300m per km, or an incline of around 25% the whole way to the top of the mountain. As much as I love hills, the course is punishing. I will keep pushing it on the ski hill doing repeats until it becomes a long run, i.e. running up 7+ times.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Mon Jan 16, 2012 4:49 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
January 16th, 2012

INJURY

After yesterdays mountain run, I noticed a soreness in my left calf (which I have now Identified as the soleus). I applied ice for 5-7 minutes and thought nothing of it. This morning I woke up and the pain was still present. After conducting some research, I have identified the problem as being infact related to the soleus, caused by excessive hill work. I have decided to take a week break from running in the hopes that it will just "go-away". I will be icing it minimum twice a day, elevating it, compressing, and resting it as much as possible.

Hopefully it will not turn into a chronic injury as seems to be the case with a sprained soleus from what I gather on running forums.

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