Training Log Archive: noRaIn the 7 days ending Nov 13, 2015:
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Friday Nov 13, 2015 #
Cycling 40:00 [1] 13.0 km (3:05 / km)
Disgusting weather so just this today.
Still so undecided about Braids tomorrow...
Still so undecided about Braids tomorrow...
Thursday Nov 12, 2015 #
Strength and Conditioning 1:15:00 [1]
WU: Thoracic, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, spiderman, pull ups, BOSU. Ladder drills and box jumps, rebounds and SL jumps.
Back squat 3x8: 40, 50, 50kg
Deadlift 3x8: 50, 50, 60kg
DB bench press 3x8: 12, 14, 14kg
Core circuit 3x 30:15 leg raises, windscreens, toe touches, deadbugs, plank side touch, side plank (both sides), russian twist, bicycle crunches.
Back squat 3x8: 40, 50, 50kg
Deadlift 3x8: 50, 50, 60kg
DB bench press 3x8: 12, 14, 14kg
Core circuit 3x 30:15 leg raises, windscreens, toe touches, deadbugs, plank side touch, side plank (both sides), russian twist, bicycle crunches.
Stretching/Physio 15:00 [0]
Everywhere is so tight, esp quads and calves.
Running 25:00 [1] 3.2 km (7:49 / km)
ahr:134
Hanging and collecting controls in Dean Village with a bag. Not very quick and ankle a bit niggly.
Cycling 35:00 [1] 11.0 km (3:11 / km) +50m 3:07 / km
To and from the gym (not included in totals) and hanging and collecting the further away controls for FWTN.
Felt like I was in a shower at one point and I got so wet, I may as well have jumped in the river...
Felt like I was in a shower at one point and I got so wet, I may as well have jumped in the river...
Wednesday Nov 11, 2015 #
Cycling warm up/down 20:00 [1] 6.0 km (3:20 / km)
To and from the gym.
Spinning 40:00 [3] 19.0 km (2:06 / km)
Spin class. Was a tiny bit late so missed the WU but I had cycled to the gym so it was fine. Mix of sprints and climbs. Good class!
Cross Trainer 50:00 [1] 8.0 km (6:15 / km)
ahr:130
On the AMT rather than elliptical to mimic running motion better. Difficult to get HR up and didn't want to take resistance too high. Good to get legs moving well.
Stretching/Physio 20:00 [0]
Everything very tight, regretting not making time to stretch yesterday!
Tuesday Nov 10, 2015 #
Cross Trainer 1:05:00 [3] 10.9 km (5:58 / km)
ahr:153 max:165
5mins easy at start end and in the middle. 2x 25mins of keeping strides/min above 200. Quite tough to keep going but finally managed my first session of over an hour on the cross trainer.
Cycling warm up/down 10:00 [1] 3.0 km (3:20 / km)
Monday Nov 9, 2015 #
Stretching/Physio 1:15:00 [0]
45mins mind and body class. Went to the later one today and it was very zen and chill, def wasn't as physically helpful as usual. Did some core and stretching after.
Cycling warm up/down 20:00 [1] 6.0 km (3:20 / km)
Note
(injured)
Foot very sore after the weekend so didn't do much on my feet.
Sunday Nov 8, 2015 #
Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
Again minimal WU/D partly due to weather and partly due to foot. Jogged/swam back from finish with the bro.
Orienteering 33:38 [4] 4.15 km (8:06 / km) +140m 6:56 / km
ahr:164 max:179
Bethecar Moor, Green.
Again really enjoyed the terrain, even if it was a bit wet. Good through 1, 2, 3. Then ran straight down the hill and punched a control, as I ran away I thought to check the code for 4 and it def wasn't the one I punched, ran back to check and I had punched the wrong one... Turned round and there was mine on a boulder not a hill ~65s lost. Promptly proceeded to banana my way to 5 ~35s lost (there was something weird with how the hills/marshes were mapped in this area). Good through 6, 7, 8, 9, 10. Thought I was going slightly wrong on 11 but then over-corrected and ended up too high ~20s lost. Then a bit hesitant at 12 as the control wasn't where I expected. Again ~2mins lost mainly due to me not remembering the basics.
Again really enjoyed the terrain, even if it was a bit wet. Good through 1, 2, 3. Then ran straight down the hill and punched a control, as I ran away I thought to check the code for 4 and it def wasn't the one I punched, ran back to check and I had punched the wrong one... Turned round and there was mine on a boulder not a hill ~65s lost. Promptly proceeded to banana my way to 5 ~35s lost (there was something weird with how the hills/marshes were mapped in this area). Good through 6, 7, 8, 9, 10. Thought I was going slightly wrong on 11 but then over-corrected and ended up too high ~20s lost. Then a bit hesitant at 12 as the control wasn't where I expected. Again ~2mins lost mainly due to me not remembering the basics.
Note
(injured)
Foot now pretty painful walking around, so didn't quite get away with this weekend, def the right decision to run green. Hopefully it will settle down again quickly.
Saturday Nov 7, 2015 #
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
Minimal WU/D to keep foot niggle free for as long ass possible.
Orienteering race 29:48 [4] 3.24 km (9:12 / km) +100m 7:58 / km
ahr:163 max:178
Simpson Ground, Green.
Quite nervy and hesitant to 1 (both physically, worrying about foot and mentally, trying to remember how to orienteer) but found it ok and then started to settle in and speed up. Was going well until 6 when I started looking a marsh too early and got a bit disorientated, bounced off the lake and into the control ~55s lost. Then fine until 16, I knew I had gone too far but got distracted by another control so overshot. Bit faffy then working out which knoll the control was on (that's what descriptions are for...) ~40s lost. Then poor direction out of it meant a pretty dodgy route to the last control ~25s lost. Overall really enjoyed it and felt good through the terrain but total of 2 mins lost through me being silly is frustrating.
Quite nervy and hesitant to 1 (both physically, worrying about foot and mentally, trying to remember how to orienteer) but found it ok and then started to settle in and speed up. Was going well until 6 when I started looking a marsh too early and got a bit disorientated, bounced off the lake and into the control ~55s lost. Then fine until 16, I knew I had gone too far but got distracted by another control so overshot. Bit faffy then working out which knoll the control was on (that's what descriptions are for...) ~40s lost. Then poor direction out of it meant a pretty dodgy route to the last control ~25s lost. Overall really enjoyed it and felt good through the terrain but total of 2 mins lost through me being silly is frustrating.