Training Log Archive: jemmersonIn the 7 days ending Apr 15, 2018:
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Sunday Apr 15, 2018 #
Note
(rest day)
Not doing the long distance at Lingmoor today because don't want to run two days in a row. Went for a walk with a friend from Kendal instead. Staying in the Lake District for the rest of the week with the family so hopefully get a couple of good runs in.
Saturday Apr 14, 2018 #
11 AM
Running 9:23 [2] 1.61 km (5:50 / km) +18m 5:31 / km
shoes: Inov8 X-Talon 212 #6
warm up
Orienteering 40:57 [4] 5.33 km (7:41 / km) +200m 6:28 / km
shoes: Inov8 X-Talon 212 #6
UKEOL at Colonel's drive (Graythwaite), 2nd behind Sarah. Made a few silly little mistakes and felt very unfit on the hills but it was so much fun and the weather was even good!
Running warm up/down 10:56 [2] 1.62 km (6:45 / km) +21m 6:20 / km
shoes: Inov8 X-Talon 212 #6
warm down with Saz and Rona
Friday Apr 13, 2018 #
9 AM
Cycling 20:00 [2]
to and from the gym
S&C 50:00 [3]
Rolling and mobility stuff
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 deadlifts (70kg x2, 72.5kg x3)
4 x 6 split squats each side (40kg, 45kg x3)
with 4 x 8 dumbbell row each arm (12.5kg)
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 deadlifts (70kg x2, 72.5kg x3)
4 x 6 split squats each side (40kg, 45kg x3)
with 4 x 8 dumbbell row each arm (12.5kg)
Thursday Apr 12, 2018 #
10 AM
Aqua jogging 1:00:00 [3]
Plan was to run a session today but I started feeling my shin a bit towards the end of Tuesday's run, it has felt fine since but taking an extra day off to be safe. Not sure if I'll run tomorrow because planning to orienteer on Saturday.
Warm up
3 x [1,2,3,2,1min (45s)] (90s)
Warm down
Warm up
3 x [1,2,3,2,1min (45s)] (90s)
Warm down
Wednesday Apr 11, 2018 #
10 AM
Cycling 20:00 [2]
to and from the gym
S&C 50:00 [3]
Rolling and mobility stuff
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)
with 5 x 5 assisted pull ups
3 x 6 s/l RDLs each side (35kg)
with 3 x 8 push press (30kg)
Bar warm up
4 x 3 hang cleans (40kg x2, 42.5kg x2)
5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)
with 5 x 5 assisted pull ups
3 x 6 s/l RDLs each side (35kg)
with 3 x 8 push press (30kg)
Tuesday Apr 10, 2018 #
9 AM
Running 1:18:10 [2] 14.2 km (5:30 / km) +92m 5:20 / km
shoes: VJ Irock #3
levels of mud are reaching ridiculous heights, if it rains much more I'll be swimming
Monday Apr 9, 2018 #
9 AM
Cycling 45:00 [2]
10 AM
S&C 45:00 [3]
25 mins core
20 mins legs / glutes / other stuff
20 mins legs / glutes / other stuff