Training Log Archive: noRaIn the 7 days ending Oct 30, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Oct 30, 2011 #
Running warm up/down 15:00 [2]
Jog before and after and a few drills as well.
Orienteering race 1:07:11 [4] *** 6.7 km (10:02 / km) +180m 8:50 / km
ahr:152 max:183 spiked:22/25c
Tinto Twin Day Event. First 10 were a bit boring because I'd been to/seen 8 of them at the night event. Had the control I mucked up in the night again, was coming from the opposite direction this time and it seemed like I had to go further round the hill than I was expecting which kind of cements the theory (in my head anyway!) about it being marked in the wrong place. I was pretty careful on the middle bit of the course as I thought that the controls could be easily missed. Then in the last few had a couple of small mistakes, bit off line on 19 and 24 and almost messed up 23. Apart from that went well and pleased with the result.
Saturday Oct 29, 2011 #
Event: Tinto Twin
Running warm up/down 20:00 [2]
Jogging and some drills before and jogging with Frances after the JIA relays
Orienteering race 19:19 [4] ** 2.4 km (8:03 / km) +60m 7:09 / km
ahr:160 max:184 spiked:14/14c
JIA Relays. I was on Light Green (hardest course), last leg. The girl on first leg was quite inexperienced so I went out a bit down. I was in the first loop and the leaders were almost finished :/ Was pretty easy, didn't make any mistakes and had to remind myself to run faster about half way round! Was the fastest girl on the leg though so I'm happy :)
Running warm up/down 20:00 [2]
Jogging and drills before and jogging after the Tinto Twin Night event.
Orienteering race 59:17 [4] *** 5.2 km (11:24 / km) +180m 9:43 / km
ahr:151 max:175 spiked:14/21c
Tinto Twin Night Event. Course went pretty well, apart from number 5... Went quite carefully though not entirely sure where I hit the ride. I have been told that apparently the boulder is not marked in the correct place on the map (by the person who put the boulder there in the first place!) which would make a lot of sense! I must have gone right past the control and not seen it, I went out to the road and then back in again and I was going to run along the ride until I got to the dark green patch but then I saw a load of people down the hill and then saw the control :/ Lost about 5 mins in total and it's a bit annoying because i reckon I went to where it's marked on the map and if it's not actually there then no wonder I couldn't find it! Anyway it was pretty fun and apart from that and the horrible felled bit at the end I had a good run :)
Friday Oct 28, 2011 #
Cycling 1:00:00 [2] 12.0 km (5:00 / km)
Home to gym, gym to KB, KB home.
Strength and Conditioning 1:00:00 [3]
New warm up, then another little circuit: Hurdles, Rebounds, Kaiser pull downs, MB Single arm wall put, SL jump thing, MB slam, MB sit up and catch thing (hmm not that specific!). Then Pull downs 5 reps 35, 35, 3 reps 37.5. SLDL 5 reps 25, 25, 3 reps 30. Needed a bit of help on how to do it properly! Also finished really early which was goood :)
Thursday Oct 27, 2011 #
Cycling 1:00:00 [2] 12.4 km (4:50 / km)
To GS and back and to Granny's and back.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Jog to and from FWTN start/finish at Dean Village.
Orienteering race 33:04 [4] 5.6 km (5:54 / km)
ahr:157 max:174
FWTN - Dean Village. Didn't really enjoy it as much as I thought I would. Bit too much running and not enough thinking for me! Didn't really want to run hard so just tried to keep my heart rate fairly steady. Quite weird to be orienteering round streets near my house as well!
Wednesday Oct 26, 2011 #
Cycling 1:00:00 [2] 12.0 km (5:00 / km)
Home to gym, gym to KB, KB home.
Strength and Conditioning 1:00:00 [3]
New warm up then an agility circuit, hurdle (low) jumps, agility ladder, rebound jumps. Med ball wall throws 4 each side. Then 2 x single leg bridge, side plank, v sits, dead bugs.
Rowing 10:00 [3] 1.8 km (5:33 / km)
Did 2 x 4reps of 30s hard, 30s easy. Was supposed to be 4 sets but I didn't have enough time after the S&C
Orienteering long 1:39:00 [3] 10.0 km (9:54 / km)
Army Score event in the Pentlands. Time limit of 1hour but went to go for 1.5hours. Went to all of the controls (but 5 of them at the end had been taken in) and also went up to the top of Allermuir as well because I wanted to work a bit harder than I had been! In the first part felt pretty slow and kept getting stuck in undergrowth :/ felt much better on the way down again! (Distance is an estimate!)
Running warm up/down 10:00 [2]
To and from the start/finish
Tuesday Oct 25, 2011 #
Cycling 1:00:00 [2] 11.4 km (5:16 / km)
To GS, GS to KB, KB home.
Running warm up/down 20:00 [2]
Did some drills beforehand and then a jog afterwards.
Running intervals 39:00 [5] 7.4 km (5:16 / km)
ahr:156 max:193
Did:
2 x 2.2km 9.28, 9.31
3 x 1km 4.12, 4.11, 4.14
90s rest between each one
Didn't feel as good as last week, so I'm happy that I managed to keep the times practically the same. Quite a high max HR... (Avg HR includes rest)
2 x 2.2km 9.28, 9.31
3 x 1km 4.12, 4.11, 4.14
90s rest between each one
Didn't feel as good as last week, so I'm happy that I managed to keep the times practically the same. Quite a high max HR... (Avg HR includes rest)
Monday Oct 24, 2011 #
Cycling 1:55:00 [2] 23.5 km (4:54 / km)
To the gym, gym to KB, KB home, home to KB, KB home
Strength and Conditioning 1:15:00 [3]
Got really confused about when the start time was and whether it was 7 or quarter past so then I was late :/ but anyway. Did a warm up and then some agility stuff: Shadow shuttle, MB wall throws, agility ladder, Hurdle jumps, hops and lateral both, plank, power push ups, jump thing (will find out proper name!).
Then back squat 5 reps 45,45, 3 reps 47.5 and
Bench press 5 reps 20,21, 3 reps 22.5
Then back squat 5 reps 45,45, 3 reps 47.5 and
Bench press 5 reps 20,21, 3 reps 22.5