Training Log: madzha
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 2:42:37|| 16.09||(10:06)|| 25.9||(6:17)|| 494|
| ||S&C||2|| 2:25:00|
| ||Spinning||1|| 1:00:00|
| ||Drills||2|| 51:47|| 0.39|| 0.63|
| ||Orienteering||1|| 28:57|| 3.36||(8:38)|| 5.4||(5:22)|| 24|
| ||Total||8|| 7:28:21|| 19.84|| 31.93|| 518|
|averages - sleep:3.5|
Running warm up/down 5:03  1.0 km (5:03 / km)
hamstrings and shoulders tight af
Orienteering 28:57  5.4 km (5:22 / km) +24m 5:15 / km
Big Weekend FWTN - King's Buildings
Unacceptable amount of mistakes.. When it came to the big roads I knew my way but as soon it got a bit more technical (control on the inside of a fence etc) I just didn't really focus and thought I'd sort of cruise into the control which I never did. Basically my sprint skills are very rusty, need to do some more of it. Running felt surprisingly easy considering everything and how I've been feeling today :)
wd on the cycle back
Noticed that my shoulders get extra tight after every spinning session or longer cycle.. Annoying but have to get on the physio exercises and hope it makes it better
S&C 1:15:00 
A different session to Monday, lots of good stuff in it like nordics and bench press. Got some instadoms
Spinning 1:00:00 
SS with Felly and Klara. Was thinking about a run today but too tired
Running 1:03:00  10.0 km (6:18 / km) +240m 5:37 / km
easy shortened long run with the girls. Legs feeling fine but heart rate too high and running just didn't feel easy. Not much point in going hard or far atm anyway so not too worried
Drills 45:00 
So difficult to get up to but well worth it as per.
Running warm up/down 13:46  2.5 km (5:30 / km) +28m 5:13 / km
wu with Klara
Drills 6:47  0.63 km (10:46 / km)
Running intervals 42:30  5.71 km (7:27 / km) +181m 6:25 / km
6 x 60s (3mins) 8 x 30s (2mins) - "power hills"
felt surprisingly good even though legs were quite stiff from gym. felt fully recovered for all 60s reps and the first 2 30s, then it got hard. loved it though!
Running warm up/down 15:17  2.6 km (5:53 / km) +45m 5:25 / km
wd with Mikey and Felly
having spent Saturday night looking after people and Sunday travelling was still feeling very tired today (even had a nap). Will try to take things easy this week.
Running 23:01  4.09 km (5:38 / km)
Easy short recovery. Wanted to run round the Seat but halfway through had terrible lower back/abdominal pain (has happened before) so stopped for 5min and waited until the pain goes, then ran back home to get some painkillers before gym.
S&C 1:10:00 
Some new stuff now that we've got personalised routines. Feel like the hip thrust exercise is going to be really tough once the weight goes up.
all weeks |