Training program summary

Antartica Marathon starts in

[clock1]

Tuesday, 03 May 2011 11:09

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1		73 mins @6.04	53 km hill bike ride		28 mins @5.22	Strong core	112 km bike @ 26km/h
2	Yoga 90 mins	5km run and yoga 60 mins	67 mins @ 6.02 hike 11 km	yoga @home, preggie class stretch	25 mins yoga, 4 km walk	62 min hillsprint @ 5.55
3	18 km @ 6.08 (107')		30 min @ 6.05			25 min yoga, strong core class
4	Yoga 90 mins	Yoga 60 mins	Yoga 90 mins ;run 40 min pilates 60 mins	hip exercises, preggie class stretch		hike 6.3 km (family)	18 km @5.50 hike 11km
5	Yoga 90 mins	12 km@ 5.57				Strong Core	14 km @ 5.52
6		Run 6 km Yoga 60 mins	Yoga 90 mins	10km TT 50.46 preggie class		2x5 mins with 4 min rest
7		11.56 km @ 5.15		4x200m, 3x600m with 2 min rest		2x7mins with 4 min rest, strong core class	Hike 15 km
8	65 min run Yoga 90 min		4x200m, 3x1000m with 2 min rest Yoga 90 mins	preggie class		3x6mins with 4 min rest
9	70 min slow run		3x5 min with 4 min rest		4x200m, 3x600m	strong core	Half marathon - 21.1 km @ 4.55
10		5x4 min with 2.5 mins rest yoga 60 mins	Yoga 90 mins	3x300m, 2x1000m Preggie class stretch			18 km run
11		3 x 5 mins with 4 mins recovery	Yoga 90 mins	6 x 600m	60 min run	Strong Core	Hike 14km
12		4x4 mins with 2 mins recovery	Yoga 90 mins	5 x 1000m with 90 sec recovery preggie class		60 min run
13	4 x 600m with 2.5 min recovery	30 min run with 4 x 30 sec race pace	Yoga 90 mins Massage	10k TT 48.26		Strong Core	60 min run
14	not well	not well	4x5min with 3 min rec Yoga 90 min	3x200m 4x600m with 90 sec recovery preggie class		Strong Core	1 hour walk (still not well)
15	not well - over it	5 x 4 mins race pace with 2.5 min rec	Yoga 100 mins	3x300m 4x1000m 90 sec recovery	myofascial release	Strong Core 15 km run @ 5.50	Rest day
16	3x5mins with 4 min recovery	myofascial release	6x 600m with 2 minutes recovery	preggie class stretch	myofascial release	90 minutes yoga 60 min run	rest day
17	stretching	4x4 mins with 2 min recovery	stretching massage	walk 30 mins	myofascial release	Strong core	3x1000m sprints 90 mins yoga
18	stretching	fundraising!!	4x600m stretching	preggie class	30 minute run, 4x short race pace	yoga 90 mins	10 km TT 45.55
19	stretching power plate	6x1 min sprint	stretching power plate	3.2km tempo in 10k - 47.22	stretching	strong core yoga 100min	14 km, 90 min trail run
20	massage stretching 10 km rowing ergo	6x1 min sprint			tempo run - 3.2 each jog, 10k pace, jog		16 km jog
21		4x 3 min sprint, 3 min rest		10 km tempo run - 4.8 km at pace		16.3 km run	90 min yoga
22	power plate	12 x 400m sprint, 90 sec recovery		11km tempo run - 6.4 km at pace preggie class!	power plate short row!!	18km run	100 min yoga 40km bike ride
23	power plate	6 x 800m sprint, 90 sec recovery	power plate	12 km run with 8 km at tempo	foam roller	strong core 19 km run
24		3x 1600m sprint, 3 min recovery	massage	11.2 km with 5km tempo preggie class	foam roller	16 km mainly flat run	family hike and lots of walking
25	10km with 5x 1000m sprints, 400m recovery	60 mins cardio and foam roller	10km with 6.8 km tempo	much walking - will measure next time :)	foam roller	19.5 km flat run Strong core class 100 mins yoga	small jog and little row, much walking
26	5 x 2 minutes sprint, 2 mins jog			13 km @ 5.15 preggie class stretch	foam roller	100 mins yoga	Adelaide half marathon 1hr 41 (4.48 ave)
27		4 x 800m sprints (90 sec recovery)			10k jog	Strong core class 100 mins yoga	22km run (5.29)
28		2x4x 400m (90 sec recovery)	weights	1 hour treadmill and versa climber. Preggie class	weights	19.5 km run	yoga weights
29		11 km jog weights		weights	Run - 6x 400m sprints	Strong core class	City - Bay run, 31km total
30	weights	11km run	weights	1km, 2km, 1km, 1km sprints (!) preggie class stretch		21 km run	weights
31	3 x 1600m sprint	weights, foam roller	afternoon rest	weights 10 km run, very early, 6.4km tempo	foam roller	weights	35 km run
32	Mt Lofty hike, weights	8 km run, tempo	weights, foam roller	10 x 400m sprints preggie class	weights	16 km run at planned marathon pace :)	yoga (so stiff!) weights
33	5x (2 mins on, 2 mins off) Mt Lofty hike	weights	10 km run with 8km tempo	weights	stretch	Strong core, weights, 105 mins yoga	60 mins yoga 21 km run
34			2 x 2mile sprint (HR 170)	preggie class	8 km tempo, foam roller		21 km run 60 mins body balance
35	9.5 km run, 5 km tempo		5 x 1000m sprints		14 km jog		Fly for 24 hours
36							RACE DAY

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This weeks links

The Cancer Council came out this week and announced that there is no safe level of alcohol consumption, and that alcohol should be considered to be as carcinogenic as smoking and asbestos are. As well as being highly associated with throat and mouth cancers, it is now found to correlate highly with breast and bowel cancers. Perhaps it should not be so surprising that a substance that can so alter mood and ability, even at very mild levels should turn out to be in fact, not good for us.

This story, an editorial from the British Journal of Sports Medicine earlier this year has some amazing targets - it ties in with our look at sitting and health, and is about developing healthcare systems that support exercise - recognise it as being as vital a measure of our health as is blood sugar levels or blood pressure. It recommends 150 minutes of physical activity per week for adults as a minimum. 30 mins on 5 days. For children, it is 420 mins / week - 60 minutes every day. How close are you?

This is another article on inactivity / obesity and health from Sports Medicine Australia, highlighting the link between an inactive childhood and a lifetime of battling depression. It is food for thought (!) these days where there seems to be much paranoia about safety of children away from their parents watchful eyes, and therefore a tendency to want to keep them closely under watch instead of encouraging more activity and indeed risk taking behaviours. The ability to judge situations for risk and to be able to take appropriate risks builds self esteem and resilience. Not much to do with bowel cancer awareness, but close to my heart as well.

Another article on sitting

This one is in really simple terms - if you walk 30 mins (as recommended) and sleep 8 hours, most of us still have 15.5 hours per day not moving. You cannot sit all day behind a screen, then drive your car and sit and watch tv with out it being bad for you. A good read.