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Training Log Archive: noRa

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Stretching/Physio7 4:35:00
  Running4 2:12:31 14.35(9:14) 23.09(5:44) 186
  Strength and Conditioning2 2:05:00
  Spinning1 1:00:00
  Orienteering1 44:13 3.93(11:15) 6.33(6:59) 80
  Cycling1 10:00
  Total7 10:46:44 18.28 29.42 266
  [1-5]7 6:11:44

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

Running 31:17 [2] 5.95 km (5:15 / km) +10m 5:13 / km
ahr:146 max:155 shoes: Asics GT2000

Lil pre brunch birthday run with Saz along the canal. Saw a kingfisher!

Stretching/Physio 30:00 [0]

Really tight right hip.

Saturday Dec 31, 2016 #

Orienteering 44:13 [3] 6.33 km (6:59 / km) +80m 6:34 / km
ahr:152 max:180

ELO Festive Frolic at Vogrie.
Forgot my shoes so had to borrow some of Kirstin's which were 2 sizes too big! Actually very comfortable, might get some...
Twist this year was to remember which Christmas items were at each control and I actually managed to do it, spent the whole time reciting them in my head. Good fun as always.

Running warm up/down 20:22 [2] 3.34 km (6:06 / km) +42m 5:44 / km
ahr:139 max:160

WD with Saz to get over the hour.

Stretching/Physio 45:00 [0]

Friday Dec 30, 2016 #

Spinning 1:00:00 [3]

WU/D 15mins, 10x 2min (1min). Whole body pretty tired after weights yesterday.
21 miles

Stretching/Physio 50:00 [0]

Thursday Dec 29, 2016 #

Strength and Conditioning 1:15:00 [1]

Bit of a different session from what I have been doing as I was with Andrew and Emily, nice to be in the gym with people for a change.
WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
Agility Ladder
5x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 1x3 Broad Jumps (was supposed to be 3x but knee twanged on the first one so stopped!)

Lat Pulldowns: 4x10 36, 36, 36, 41 (was doing it wrong for the first 2 sets, pulling it to my chest when it only had to be chin and once I knew that I could have done them all at 41 or maybe heavier still...)

Back Squat: 4x8 (20) 40, 50, 50, 54kg
Deadlift: 4x8 (40) 70, 70 (was lifting badly so stopped and reduced weight), 64, 64, 64kg
Did some core stuff in the rests of the weight sets.

Stretching/Physio 10:00 [0]

Wednesday Dec 28, 2016 #

Running 33:38 [2] 5.7 km (5:54 / km) +60m 5:36 / km
ahr:141 max:167 shoes: Asics GT2000

WoL, haven't ran here in ages! R Ankle niggling a bit, hoping it's just from when I went over on it rather than Septembers problem back already... Will be running a bit less once the gym is open again properly.

Stretching/Physio 30:00 [0]

Tuesday Dec 27, 2016 #

Strength and Conditioning 50:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, chin ups 3x5, BOSU
ROH lunge: 3x10, 25kg
OH Squat: 3x10 25kg
Back Squat: 3x8 (20) 40kg
Deadlift: 3x8 70kg
Disc Press: 3x15 25kg
Did some core/glute stuff in the rests of the weight sets.

Stretching/Physio 1:00:00 [0]

Stretch, physio and proper rolling of calves.
Day 65

Cycling 10:00 [1]

Monday Dec 26, 2016 #

Running 47:14 [2] 8.1 km (5:50 / km) +74m 5:35 / km
ahr:138 max:155 shoes: Asics GT2000

Leg stretch, got to start doing some proper sessions. Keep building back up the running first though. Ankles seem to be a lot better, physio and stretch doing its work!

Stretching/Physio 50:00 [0]

How to Train You Dragon 2 today yay!

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