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Training Log Archive: 970130

In the 7 days ending Nov 10:

activity # timemileskm+m
  Strength and Conditioning2 2:00:00
  Running wu/cd5 1:47:19 10.86(9:53) 17.48(6:08) 175
  Running2 1:46:43 10.85(9:50) 17.46(6:07) 268
  Orienteering training3 1:39:59 7.93(12:37) 12.76(7:50) 187
  Swimming2 1:35:00 2.73(34:45) 4.4(21:35)
  Total8 8:49:01 32.37 52.1 630

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MoTuWeThFrSaSu

Sunday Nov 10 #

Running wu/cd 29:51 [3] 4.73 km (6:19 / km) +25m 6:09 / km
shoes: Icebugs

Orienteering training 53:04 [3] 6.57 km (8:05 / km) +112m 7:27 / km
shoes: Icebugs

Scottish uni champs at Cambus
Mostly good, a bit off line into 5, 10, 14

Saturday Nov 9 #

11 AM

Running wu/cd 19:51 [3] 2.89 km (6:52 / km) +75m 6:05 / km

Orienteering training 27:57 [3] 4.17 km (6:42 / km) +65m 6:13 / km

Scottish uni relays at Scolty
Generally navigating pretty well, messy in the circle at 1 because compass was poor and 7 because I hadn’t really thought about what the circle would look like.
2 PM

Running wu/cd 17:31 [3] 3.16 km (5:33 / km)

Orienteering training 18:58 [3] 2.02 km (9:23 / km) +10m 9:10 / km

Compass training at Muir of Dinnet
Three controls in an out and back star- first one was good, second one was a massive banana, third one was good. Need to trust the compass and actually pick objects to sight rather than just looking at compass.

Thursday Nov 7 #

7 AM

Running wu/cd 7:46 [3] 1.38 km (5:38 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 1:00:00 [3]

Need to engage glutes/hamstrings more in box jumps/hurdles
5 PM

Swimming 1:00:00 [3] 2.8 km (21:26 / km)

500wu
7x [200m, 100m arms only]
200 drills as cd

Wednesday Nov 6 #

Running 1:07:32 [3] 9.97 km (6:46 / km) +247m 6:02 / km
shoes: Brooks Ghost 11

Nice seat run with Tara after physio testing, pretty muddy so having no grip was not ideal.

Note

EUOC physio testing to assess whether we’ve got any weaknesses/imbalances so we can fix them before they get worse. Might get the sheet back but figured I should write it down just in case before I forget anymore than I already have.
Knee to wall: L = 10, R = 9
Sit and reach: 24 (which is about 5cm past toes I think)
Thigh push: 218, 182, 178
Shoulder mobility: L forward, R forward, L back 115, R back 110
Slump test: 0 pain both sides
Thorac rotation: 15 one side 18 the other (L/R is debated)
Hips: L in 40, R in 80, L out 65(?), R out 65
Active knee raise: L 6, R 8
Calf raises: 30 both sides (stop at 30)
Hamstrings: R 21 L 20
Lying sideways on a bench: R 120 L 87 (started laughing on the L one so not sure if this is really accurate) (stop at 120)
V sit: 120 (stop at 120)

Tuesday Nov 5 #

Running wu/cd 32:20 [3] 5.32 km (6:05 / km) +75m 5:41 / km
shoes: Inov8 XTalon Oct19

Running 39:11 [3] 7.49 km (5:14 / km) +21m 5:10 / km
shoes: Inov8 XTalon Oct19

EUOC intervals
6x5:00 [1:00], 6x strides
Felt terrible at the start but warmed up into the session, felt decent on the middle 4 reps, legs pretty tired at the end. Right hip feeling a bit stiff on the cool down, been a bit lazy with stretching over the weekend so a good reminder to actually do some.

Monday Nov 4 #

Strength and Conditioning 1:00:00 [3]

Swimming 35:00 [3] 1.6 km (21:52 / km)

Lost count of how many lengths I’d done because I wasn’t splitting it up, probably about this many.

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