Training Log Archive: noRaIn the 7 days ending Mar 2, 2016:
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Wednesday Mar 2, 2016 #
Running 57:23 [2] 8.1 km (7:05 / km) +225m 6:13 / km
ahr:142 max:167
Run in the Brecon Beacons. Feeling a bit coldy still and chest a bit tight. V windy, wet and muddy. Not too bad on the way out but once turned around it was very difficult to move! The path back over the top was virtually non existent but I did see an owl :)
C • :) 2
Tuesday Mar 1, 2016 #
Note
Absolutely no time for anything today, up before 6 and didn't have any time until after dinner by which time I was v tired and it was late.
Monday Feb 29, 2016 #
Strength and Conditioning 1:00:00 [1]
Had intended to go to mind and body but arrived a bit late so did the usual gym sesh.
Usual WU: Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, spiderman, pull ups 3x5, BOSU. Ladder drills.
OH reverse lunge: 3x10 25kg
Front squat: 3x5 44, 44, 44kg
Deadlift: 3x5 60, 70, 70kg
DB bench press 3x8: 16, 16, 16kg struggled on last set.
No time for core.
Usual WU: Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, spiderman, pull ups 3x5, BOSU. Ladder drills.
OH reverse lunge: 3x10 25kg
Front squat: 3x5 44, 44, 44kg
Deadlift: 3x5 60, 70, 70kg
DB bench press 3x8: 16, 16, 16kg struggled on last set.
No time for core.
Note
Had another massage, this time focussed on ITB, quads and hips.
Sunday Feb 28, 2016 #
Orienteering 37:04 [2] 4.8 km (7:43 / km) +120m 6:52 / km
ahr:148 max:174 shoes: More Mile Cheviot 2
Odd bits of hanging and shadowing over the morning. Also chased the 14s round the final exercise. Could see them in a gaggle ahead so pushed to catch them up and separate them out a bit more.
Running 28:11 [2] 5.39 km (5:14 / km) +60m 4:57 / km
ahr:143 max:162 shoes: GT1000 new
Went for a little run up to the castle when I got home, was hoping to see a good sunset but it wasn't that great really! Feeling good :)
Note
Had a fab time on my first Scotjos weekend as a coach! Area today was beaut, weather was fab and people were great! Will defs be back :)
Saturday Feb 27, 2016 #
Running 1:16:57 [2] 11.8 km (6:31 / km) +240m 5:55 / km
ahr:144 max:167 shoes: More Mile Cheviot 2
Up in Oban for a Scotjos weekend. Not much time for running when coaching so went out after. ~20mins was running round one of the courses the juniors had done, on maps drawn for me by Jura and Kathryn. Went pretty well, definitely went to the wrong place on 5 though, there were 2 parallel re-entrants with ditches in and I went to the wrong one. Then went out along Ganavan Road (which I had done before on my field trip in 2014). Was going to turn back once I reached the beach but it was so nice that I did a loop in terrain at the top before heading back.
Friday Feb 26, 2016 #
Running 35:19 [2] 6.5 km (5:26 / km) +65m 5:10 / km
ahr:137 max:151 shoes: GT1000 new
Another easy run in the new trainers. Still a bit coldy, hoping it doesn't get any worse. Not feeling too bad considering.
Thursday Feb 25, 2016 #
Strength and Conditioning 1:15:00 [1]
Usual WU: Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, spiderman, pull ups 3x5, BOSU. Ladder drills.
OH reverse lunge: 3x10 25kg
Back squat: 3x5 (20, 40) 54, 56, 60kg
Deadlift: 3x5 60, 62, 64kg
DB bench press 3x8: 16, 16, 16kg strugglesss on the last set
8 exercises 30:10 + 90s plank and 3x5 roll outs.
OH reverse lunge: 3x10 25kg
Back squat: 3x5 (20, 40) 54, 56, 60kg
Deadlift: 3x5 60, 62, 64kg
DB bench press 3x8: 16, 16, 16kg strugglesss on the last set
8 exercises 30:10 + 90s plank and 3x5 roll outs.
Stretching/Physio 15:00 [0]