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Training Log Archive: Heather O

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running3 4:26:43 25.48(10:28) 41.01(6:30) 611
  Climbing2 4:00:00
  Strength/core1 1:00:00
  Yoga1 35:00
  Swimming1 30:00 0.78(38:37) 1.25(24:00)
  Total8 10:31:43 26.26 42.26 611

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Running 2:29:43 [3] 21.57 km (6:56 / km) +286m 6:31 / km
shoes: Inov-8 X Talon 212

Loop around Oughtershaw mostly on Pennine & Dales Way and forest bridleways. Wintery showers - just put goggles on when it cleared up. Tight hamstrings from Wednesday.

Saturday Feb 10 #

10 AM

Climbing 2:35:00 [3]

Good routes session with Ben Dowman. Autobelay x 4 to warm up. Steep 6a, steep 6b+ and new steep 6c (onsight) but is it really? Then did reps on two shorter 7as. First one I knew and managed 4 reps clean. Second one I did not know and failed on each of three reps. Good power endurance. Finished on steep 6b+ again.

Friday Feb 9 #

8 AM

Swimming 30:00 [3] 1.25 km (24:00 / km)

Note

15 mins sauna

Thursday Feb 8 #

7 PM

Climbing 1:25:00 [3]

Circuit board reps with Ed including 1-2-3s and pairs up to 6b. Total 20 laps and could have done more. Need to step up intensity really but there is no 6c.

Wednesday Feb 7 #

6 PM

Running 1:18:14 [4] 13.18 km (5:56 / km) +297m 5:20 / km
shoes: Inov-8 X Talon 212

Helm Hill project X tempo fartlek around Cunswick and Scout Scar. Hard!

Tuesday Feb 6 #

7 AM

Running 38:46 [3] 6.26 km (6:12 / km) +28m 6:03 / km
shoes: Inov-8 X Talon 212

Steady river loop in the snow - very pretty.
6 PM

Strength/core 1:00:00 [3]

Warm up 10 mins
Shrugs 10 x 3
Assisted pull-ups 5 x 4
Leg raises 10 x 3
Offset pull-ups 5 x 4

Crunches x 15
Side crunches x 15 each side
Leg raises x 15
Scissors x 15

Press-ups 5 x 4
Plank and warm down

Kept it steady because I was still tired and I want to have a good routes session on Thursday...but it is AMAZING that assisted pull-ups now feel steady!

Monday Feb 5 #

7 PM

Yoga 35:00 [2]

Nicely tired after the weekend.

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