Training Log Archive: OliviaIn the 7 days ending Aug 23, 2015:
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Saturday Aug 22, 2015 #
Running (Terrain) 45:14 [3] 6.8 km (6:39 / km) +70m 6:20 / km
shoes: X-Talon 212
Terrain run in the Murlough Nature Reserve. Tried to stay off the main grassy tracks as much a possible so headed up some of the steeper sandy dunes and then remembered why full leg cover is recommended for maram grass. Yay for maram measles - I haven't had them in a while. Annoyingly my groin started to hurt about 30 mins into it and even having stopped and stretched the pain wouldn't go away. Even on the walk back to the car it was still hurting. I'm pretty sure this is just a flare up of an old injury so I'll play it by ear and potentially book a physio app if it is still sore in a couple of days.
Thursday Aug 20, 2015 #
Note
(rest day)
Another rest day due to too much, er, dancing last night......
Wednesday Aug 19, 2015 #
Note
(rest day)
Heading to a wedding this afternoon so no training today, but there will be plenty of dancing :)
Tuesday Aug 18, 2015 #
Strength and Conditioning (Tribal) 50:00 [3]
shoes: Saucony Progrid Omni 9
Brutal session tonight. 3 x each set before moving onto the next circuit.
Circuit 1
10 squat jumps with tyre chest press
15 squat thrusts
15 shoulder presses (with tyre)
Shuttle run with tyre overhead
15 shoulder pressups
Circuit 2
15 deadlift shoulder press with dumbbells
20 lunges with straight arm lift
15 low squat chest press
15 rainbow leaps with overhead dumbbell
Circuit 3
15 reverse curls
15 scissors
15 knee tucks
15 gorilla stamps
15 plank knee to elbow
Circuit 4
20 tuck squat star jumps
10 burpees
15 reverse lunges with resistance bands
20 mountain climbers
This was followed by a skipping, running, squat jumps, running, pressups running set to finish us off. Ouch.
Circuit 1
10 squat jumps with tyre chest press
15 squat thrusts
15 shoulder presses (with tyre)
Shuttle run with tyre overhead
15 shoulder pressups
Circuit 2
15 deadlift shoulder press with dumbbells
20 lunges with straight arm lift
15 low squat chest press
15 rainbow leaps with overhead dumbbell
Circuit 3
15 reverse curls
15 scissors
15 knee tucks
15 gorilla stamps
15 plank knee to elbow
Circuit 4
20 tuck squat star jumps
10 burpees
15 reverse lunges with resistance bands
20 mountain climbers
This was followed by a skipping, running, squat jumps, running, pressups running set to finish us off. Ouch.
Monday Aug 17, 2015 #
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Saucony Kinvara 4
Couple of laps warm up, hips and calves are still really tight from Sats fun in Tollymore
Running intervals 24:17 [5] 6.34 km (3:50 / km)
shoes: Saucony Kinvara 4
First track session in over a month I think, so I didnt have high expectations for my speed. Coupled with the sore hips my aim for the session was just to survive and then build from there.
Session was loosely based on the date (supposedly) so 1 / 3.5 / 3.5 / 4 / 4 / 2 / 1 / 2.5 / 2.5 and I have no idea what the recovery was, it seemed to vary.
I wasnt too bad on the shorter reps, but I really struggled on the longer ones and was dropping off the back quite a lot, but I'm sure I can pull that back fairly quickly once my body gets used to speed work again. First laps were between 94-99 so there is room for improvement there too.
Session was loosely based on the date (supposedly) so 1 / 3.5 / 3.5 / 4 / 4 / 2 / 1 / 2.5 / 2.5 and I have no idea what the recovery was, it seemed to vary.
I wasnt too bad on the shorter reps, but I really struggled on the longer ones and was dropping off the back quite a lot, but I'm sure I can pull that back fairly quickly once my body gets used to speed work again. First laps were between 94-99 so there is room for improvement there too.