1.3.10

Training Log: week 8

...or the week I started to go to the gym again!

First of all, I would like to say sorry because I haven't spent the time to write an article about anything else but my weekly training. This blog was supposed to be about something else but my runs. I will have to fix that soon.

Regarding my training this week; last Monday, I pushed myself into the gym. The excuse was the bad weather, but I really needed to workout at the gym as I was doing before Christmas. Overall, I am very proud of all my workouts this week, but lets see the table first:

     *the weather does not really matter when training inside, right?
   ** this was a series session: 5x1200km + 1x2000km (pace: 5:00; 4:50; 4:45; 4:45; 4:50 and 5:00)

One thing I wanted to let you know is that the table is made out of the data taken from my Nike+ receiver and suunto t4c watch; meaning that distance, pace and time is taken from Nike+ and Calories and HR from the watch.  This is not important when I just go for a run, but sometimes it is more complicated than what is mentioned on the table. 

As an example, Tuesday and Sunday workouts; both at the gym. On Tuesday, I ran in a easy pace on the treadmill at 7% elevation for 2km which wasn't recorded on the Nike+. Today, I ran for 10km on the treadmill but I would pause the Nike+ receiver after every lap so it didn't record when recovering at easy pace. Other examples are Monday and Saturday when I went to the gym but didn't use the Nike+ on my a(na)erobic exercises (bike or cross trainer). My workouts at the gym looked like this:

Monday (1hour): 35min on cross trainer and 25min biceps and triceps
Tuesday (1h30m):  weight lifting for legs and back + treadmill
Saturday (1hour): 35min bike and 25min pectoral and abs
Sunday (1h30m): abs and treadmill

I was supposed to write an article about SaharaMarathon last week but I didn't, I also had in mind a post about winter runs but is not ready yet. Hopefully, you will be able to read something else than my training here. 

If you want to follow me on any of the Social Networks for runner, you can do it here:

http://my.nike.com/EFESOR
http://www.strands.com/EFESOR
http://www.runnerplus.com/people/efesor
you can also follow me on twitter, but it's not all about sports there, just find efesor!



I almost forgot it! Today, I registered to the Helsinki City Run (HCR), a half marathon that will take place on 8th May 2010. 

7 comments:

Anonymous said...

dude u r doing well so keep going as u r doing now and wish u all luck .....

boraq

Tania said...

I know that I need go to the gym to get more leg strength, but I'm lazy.

No matter the miles you do, the important thing is to do something.

kisses
Tania

Tania said...

Very good idea to add twitter updates.
With Facebook and the blog I cant handle nothing more.
kisses
Tania

RA said...

Hola, te devuelvo la visita y me apunto a tu blog, que ya veo cómo se las apaña un corredor en Helsinki. Veo tus entrenamientos de la semana, los ritmos son altos pero las distancias cortas, puede que sea buena idea meter más kilómetros a un ritmo más suave y cuando tengas un fondo adecuado trabajar la velocidad. Todas mis zapatillas son Nike y tengo un SuuntoT3 y estuve a punto de correr con el suunto y el nike + pero al final me compré el podómetro del reloj. Ya me contarás cómo te va.

RA said...

Hola, te devuelvo la visita y me apunto a tu blog, que ya veo cómo se las apaña un corredor en Helsinki. Veo tus entrenamientos de la semana, los ritmos son altos pero las distancias cortas, puede que sea buena idea meter más kilómetros a un ritmo más suave y cuando tengas un fondo adecuado trabajar la velocidad. Todas mis zapatillas son Nike y tengo un SuuntoT3 y estuve a punto de correr con el suunto y el nike + pero al final me compré el podómetro del reloj. Ya me contarás cómo te va.

H-M said...

Hei Jose!
I think your workout training is awesome, I'm envious to your sensible heart rate. Keep on going, the marathon -idea is great!

Saturnino said...

El entrenamiento en el gimnasio es importante, sobre todo porque ayuda a potenciar la fuerza, y hace que eso después se plasme en los rodajes.
Un saludo.