Training Log Archive: mdryakIn the 7 days ending May 16, 2016:
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Monday May 16, 2016 #
Yoga 1:00:00 [3]
Hot flow yoga at Shaping Futures
Sunday May 15, 2016 #
Orienteering race 1:16:14 [4] **
13c slept:7.5 shoes: Inov-8 Mudclaw 300
BIRTHDAY RACE! WOOOOOOOO!
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Silton Forest- Blue
Super super tough-going as race was in a recently deforested area--this and brambles made forests nearly impossible to run through, or super super snaggy if so. Messed up the 1st control a TON, but after that only made few little errors here and there, managed to stay in contact with the map quite well! Was great weather, a fun but tough race on a wonderful day! Áine and Adam surprised me with a a fantastic chocolate cake afterwards--there is definitely no way I would rather spend my birthday!
http://www.clok.org.uk/events2016/160515_Silton_bl...
^^^As can be seen on the link above...I got SOOOOOOOOOO disorientated on the first leg ahahah, the forest was so crappy that I couldn't see the knoll I was going to veer off from [Attempted to navigate to one like this person did: http://www.clok.routegadget.co.uk/gadget/rg2/#114&...] and so later went into the forest blind, made a really really big parallel error and then just stood around on a path junction for like 5 mins trying to figure out where the heck I was on the map. The rest of the way I played the other routes quite safely and mainly stuck to paths--which was pretty much all you could feasibly do in this area.
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Silton Forest- Blue
Super super tough-going as race was in a recently deforested area--this and brambles made forests nearly impossible to run through, or super super snaggy if so. Messed up the 1st control a TON, but after that only made few little errors here and there, managed to stay in contact with the map quite well! Was great weather, a fun but tough race on a wonderful day! Áine and Adam surprised me with a a fantastic chocolate cake afterwards--there is definitely no way I would rather spend my birthday!
http://www.clok.org.uk/events2016/160515_Silton_bl...
^^^As can be seen on the link above...I got SOOOOOOOOOO disorientated on the first leg ahahah, the forest was so crappy that I couldn't see the knoll I was going to veer off from [Attempted to navigate to one like this person did: http://www.clok.routegadget.co.uk/gadget/rg2/#114&...] and so later went into the forest blind, made a really really big parallel error and then just stood around on a path junction for like 5 mins trying to figure out where the heck I was on the map. The rest of the way I played the other routes quite safely and mainly stuck to paths--which was pretty much all you could feasibly do in this area.
Saturday May 14, 2016 #
Cycling 25:00 [3]
Cycled to and from the secret nature reserve on road and trails. Attempted to save a lamb from being stuck in between a hedge and a fence. Failed.
7 AM
Running 30:00 [3]
slept:7.5 shoes: Brooks Pure Cadence
Run with Lozza in the MOST AMAZING PLACE EVER (a secret nature reserve). Crazy technical trails looped around a lake filled with swans and ahhhhhhhh! :) A very fun adventure.
Friday May 13, 2016 #
Note
slept:7.5
Shin pain throughout, though dull.
Got a calf/shin massage afterwards and almost died from how painful it was. Deffo gotta keep doing that. Whole body was mildly achy from weights on Wednesday.
Got a calf/shin massage afterwards and almost died from how painful it was. Deffo gotta keep doing that. Whole body was mildly achy from weights on Wednesday.
8 AM
Running 30:00 [3]
shoes: Brooks Pure Cadence
Semi-chilled run with Michael out past Neville's Cross
Thursday May 12, 2016 #
7 AM
Running intervals 25:00 [4] 3.0 mi (8:20 / mi)
slept:7.5 shoes: Brooks Pure Cadence
Track
400m-medium paced
5x200m-200m jog recovery
60 seconds rest
5x200m-200m jog recovery
400m medium paced
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These were difficult today! Initially contemplated doing all 10 with just the jog recoveries, but my quality was being jeopardized so had a 60sec rest after the 5th rep
With Áine--which really pushes me, as SHE IS SO FAST.
400m-medium paced
5x200m-200m jog recovery
60 seconds rest
5x200m-200m jog recovery
400m medium paced
---
These were difficult today! Initially contemplated doing all 10 with just the jog recoveries, but my quality was being jeopardized so had a 60sec rest after the 5th rep
With Áine--which really pushes me, as SHE IS SO FAST.
Running warm up/down 15:00 [2]
shoes: Brooks Pure Cadence
Warm up before the set, and drills
Cool down afterwards (~6mins?)
Cool down afterwards (~6mins?)
Wednesday May 11, 2016 #
5 PM
Gym 1:05:00 [3]
shoes: Brooks Pure Cadence
Gym with the o-girls (A&F)
Alternating between:
6x10reps hip thrusts with weights on top (working the glutes)--40kg, last: 45kg
Arm weights exercises (pushing from shoulder height up)--6kg weights
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5x5reps dead lift--55kg, 57.5kg, 60kg, 62.5kg, 62.5kg
Pull ups (with band)--10, 10, 8, 8, 7(+1)
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3x walking lunge with weights the 100meters or so--5kg each arm, 10kg each arm, 10kg. bar across shoulders
Alternating between:
6x10reps hip thrusts with weights on top (working the glutes)--40kg, last: 45kg
Arm weights exercises (pushing from shoulder height up)--6kg weights
---
5x5reps dead lift--55kg, 57.5kg, 60kg, 62.5kg, 62.5kg
Pull ups (with band)--10, 10, 8, 8, 7(+1)
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3x walking lunge with weights the 100meters or so--5kg each arm, 10kg each arm, 10kg. bar across shoulders
6 PM
Core/NTC Workout 10:00 [3]
10 minute core session with Áine and Fran
7 PM
Note
Sports massage with Sarah--she really worked on my calves and the muscles around my shins, with a little other work on the rest of my legs. So painful, but SO needed.
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Unfortunately, I had planned my run for just after weights (and the massage), but she instructed me to not run, as she had really aggravated the muscles. Really annoying, but I followed her instructions. :/
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Shins were bothering me again today while just walking around.
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Unfortunately, I had planned my run for just after weights (and the massage), but she instructed me to not run, as she had really aggravated the muscles. Really annoying, but I followed her instructions. :/
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Shins were bothering me again today while just walking around.
Tuesday May 10, 2016 #
Exercises/Stretches 10:00 [3]
(rest day)
Left shin hurt consistently while walking today--so took another day off running.
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calf raises
lunge wall stretch-with bent and unbent leg
leg on knee stretch
hip flexor strengthening
push ups
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calf raises
lunge wall stretch-with bent and unbent leg
leg on knee stretch
hip flexor strengthening
push ups
Hike 1:00:00 [1]