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Training Log: Shallot

In the last 7 days:

activity # timemileskm+m
  X training2 4:14:09 30.6(8:18) 49.25(5:10) 821
  s&c3 2:15:00
  Running: Road/path3 2:12:21 13.67(9:41) 22.01(6:01) 376
  orienteering2 2:10:18 3.11 5.0 212
  Total9 10:51:48 47.38 76.26 1409
  [1-5]6 8:36:48
averages - sleep:8.4
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Thursday Feb 23 #

1 PM

s&c 45:00 [0]

Warm up

3x5 deadlift (50kg) + oh mb walking lunges (10kg)
3x 6+6 bulgarian squat (20kg) + lat pull down (30kg)
3x5 Press ups (5kg) + 10x kb swing (16kg)

3x
10+10 plank shoulder touch
10x db sumo squat (12kg)
10 +10 cable side thing (replicating mb side toss - the walls aren't strong enough)

Was fun :)
5 PM

Running: Road/path warm up/down 10:50 [1] 1.43 km (7:33 / km) +42m 6:35 / km

orienteering 35:18 [4] 5.0 km (7:04 / km) +212m 5:50 / km
slept:9.0

O intervals on Black Mountain. Quite sluggish. Pretty warm - definately should have done gym earlier as legs would have had more spring. Was fun :)

Running: Road/path warm up/down 9:58 [1] 1.4 km (7:07 / km) +39m 6:15 / km

Wednesday Feb 22 #

8 AM

X training (MTB) 2:32:26 [3] 31.13 km (4:54 / km) +356m 4:38 / km
slept:7.0

Mountain biking with Katie and Cathy at Kowen. Beautiful morning and so much fun!
6 PM

Running: Road/path 32:57 [3] 4.57 km (7:13 / km) +28m 7:00 / km

Shadowed Ella round the first few controls, then shadowed Pia, then did the legs I hadn't done yet of the advanced T. Pretty easy pace as right hamstring feeling a bit tight and sore from yesterday. Did much stretching this evening. Was fun :)

Tuesday Feb 21 #

7 AM

Running: Road/path warm up/down 10:07 [1] 1.38 km (7:18 / km) +20m 6:49 / km

Running: Road/path 1:00:00 intensity: (10:00 @1) + (50:00 @4) 11.86 km (5:03 / km) +247m 4:35 / km

Running: Road/path 8:29 [1] 1.36 km (6:15 / km)
slept:8.5

10x 5min/1min @ LT around Mount Ainslie. Feeling pretty tired this morning and not very awake. Probably should have eaten more than a handfull of raisins beforehand as feeling a bit weak by the end. Lovely morning but a bit chilly. If I hadn't known it was going to get warmer would have taken a thermal. Was fun :)
4 PM

s&c 45:00 [0]

Warm up

3x5 OH squat (10, 15, 15) + 3x5 chin ups
3x5 Front squat (40, 45, 45) + 10 x arnold press (8+8)
3x5 OH BB press (15, 20, 20) + KB swing (16)

3x
10+10 push pull plank (5)
10 x db squat (10)
10 + 10 x paloff press

then some ankle exercises

Monday Feb 20 #

10 AM

orienteering 1:35:00 [3]
slept:8.5

Did a course from the Easter 3 day 2010 at Kowen. Had planned to do intervals but managed to forget my watch so just ran the course. Absolutely beautiful day and such a nice temperature. Managed to hold concentration for probably about 1hr before things went rapidly downhill. Really good fun :)

Sunday Feb 19 #

8 AM

X training 1:41:43 [3] 18.12 km (5:37 / km) +465m 4:59 / km
slept:9.0

Mountain bike on Mt Majura with Cathy. So much fun, lovely morning and good to get to know where all the trails are. Fun going with someone who's better than you as well as makes me much less of a wimp. planned for 2hrs but got cut short when we came across a guy who'd come off his bike and broken his collar bone. Really fun :)
5 PM

s&c 45:00 [0]

Second gym session didn't work out this week so just did functional circuit in garden. Was fun :)

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