Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Aug 20, 2016:

activity

time

miles

Running

4:03:10

25.31

(9:36)

40.73

(5:58)

718

Spinning

1:00:00

Strength and Conditioning

1:00:00

Total

6:03:10

25.31

40.73

718

2:00

0:00

» now

Saturday Aug 20, 2016 #

Running warm up/down 12:17 [2] 2.13 km (5:46 / km)
ahr:147 max:169 shoes: Asics GT2000

WU: jogging, drills and strides, DOMS were pretty real.

Running race 21:04 [5] 5.04 km (4:11 / km) +7m 4:09 / km
ahr:174 max:185 shoes: Asics GT2000

Edinburgh Parkrun.
Might be the tiniest PB ever (edit: not a pb but only 4s over), will have to wait and see. Bit disappointed with the time but saw Nixon after and he told me to stop being so negative. Any pb is still a pb (edit: so was almost a pb and 20s quicker than this time last year) and while I might be fitter and stronger, that will translate more into terrain/hill fitness than flat out speed. Got to keep working hard and being patient and the faster times will come.
Splits pretty hilair: 4.06, 14, 13, 16, 08, 0.08

C • Hahha.... 4

Running warm up/down 19:56 [2] 3.06 km (6:31 / km) +21m 6:18 / km
ahr:131 max:157 shoes: Asics GT2000

Nice long WD, cheering up and loosening off.

Friday Aug 19, 2016 #

Strength and Conditioning 1:00:00 [1]

WU, bit reduced as circuit gym was in use so had to use my gym: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat.
Back Squat: 3x8 (20) 40, 40, 50kg
Deadlift: 3x8 (40) 70, 70, 70kg
DbBP: 3x8 16, 16, 16kg
Again nothing too heavy, not pushing too much yet.
Some ab/glut stuff: roll outs, leg raises, side leg squeeze. x10 twice through and 1min plank.
Also did the chin ups after spinning 3x5 + BOSU.

Spinning 1:00:00 [2]

Alternated working and resting between songs. Did make it easier to get it done, at the start I wasn't sure I was going to make it for an hour!

Thursday Aug 18, 2016 #

Running 1:02:11 [3] 8.2 km (7:35 / km) +445m 5:58 / km
ahr:147 max:177 shoes: More Mile Cheviot 3

Fab run in the Pentlands with the EUOC girls (Georgie, Shallot, Hope, Kirstin, Alison). From Flotterstone up Turnhouse and Carnethy then back round the side with Kirstin and Alison. Feeling pretty good, only had to walk once which makes a change. I am definitely doing too much running right now but yolooo.

Wednesday Aug 17, 2016 #

Running 46:00 [3] 8.37 km (5:30 / km) +120m 5:08 / km
ahr:144 max:178 shoes: Asics GT2000

Had planned to gym but was faar too nice to be inside so went running instead. Up to Corstorphine Hill to see the Wallabies and Monkeys. Wanted to come back down the river but they seem to be digging a lot and you can't.

Tuesday Aug 16, 2016 #

Running 43:42 [2] 7.46 km (5:51 / km) +70m 5:36 / km
shoes: Asics GT2000

With Alison down WoL to Inverleith Park and back. So beaut and good chat. HR monitor still not working but Alison gave me a new battery to fix it woo!

Running 6:21 [2] 1.14 km (5:34 / km) +10m 5:20 / km
ahr:132 max:145 shoes: Asics GT2000

Back from Alisons after.

Sunday Aug 14, 2016 #

Running 31:39 [2] 5.33 km (5:56 / km) +45m 5:42 / km
shoes: Asics GT2000

Easy with Kirstin, Ravelston and WoL. Both had quite tired legs.
HR monitor wouldn't work for some reason...

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