Training Log Archive: mdryakIn the 7 days ending Mar 4, 2017:
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Saturday Mar 4, 2017 #
Running 41:00 [3]
5 min jog/warm up
five set of; 5 mins. hard, 1 min. walk
5 min. cool down
the route that Michael showed me--through Flass Vale and along dirt road
five set of; 5 mins. hard, 1 min. walk
5 min. cool down
the route that Michael showed me--through Flass Vale and along dirt road
Exercises/Stretches 5:00 [3]
Rolling, stretches
Friday Mar 3, 2017 #
E-biking 1:02:00 [3]
Wednesday Mar 1, 2017 #
Gym 45:00 [3]
warm ups
Weights at SF
Stretches
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 hang cleans
5 RDLs
4 x 5 hang cleans (30kg)
6 x 5 squats (45kg)
4 x 5 overhead press (25kg)
4 x 8 RDLs (45kg)
Weights at SF
Stretches
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 hang cleans
5 RDLs
4 x 5 hang cleans (30kg)
6 x 5 squats (45kg)
4 x 5 overhead press (25kg)
4 x 8 RDLs (45kg)
E-biking warm up/down 21:00 [3] 9.1 mi (2:18 / mi)
Running 10:00 [3]
Loop around Flass Vale
Tuesday Feb 28, 2017 #
Exercises/Stretches 10:00 [3]
Note
(rest day)
Monday Feb 27, 2017 #
E-biking 30:30 [3] 13.5 mi (2:16 / mi)
Core/NTC Workout 13:00 [3]
50 sit ups with weights
foam rolling
10 leg lifts
foam rolling
10 leg lifts
Sunday Feb 26, 2017 #
Orienteering 2:18:00 [3] 6.79 mi (20:19 / mi)
shoes: Inov-8 Mudclaw 300
Northern Championships - W21L
TOTALLY messed up the first 4 controls, was just not reading the map/into it properly and was letting my fatigue get the best of me. Then forced my self to snap into it, as I didn't want Pippa and Duncan to have to wait forever for me!
The rest of the race went a lot better with a few minor errors, and 14 on the crags near the end was a bit tricky--I approached it too high and could not see it from above the crags. Went back along the wall and approached lower, then finally found it even lower on a charcoal burning platform.
Felt my IT band from time to time (dully)...
Overall a great day in the lakes, but a very poorly orienteered race, in unfortunate weather (windy, with spots of rain).
http://www.loc.routegadget.co.uk/rg2/#86&cours...
TOTALLY messed up the first 4 controls, was just not reading the map/into it properly and was letting my fatigue get the best of me. Then forced my self to snap into it, as I didn't want Pippa and Duncan to have to wait forever for me!
The rest of the race went a lot better with a few minor errors, and 14 on the crags near the end was a bit tricky--I approached it too high and could not see it from above the crags. Went back along the wall and approached lower, then finally found it even lower on a charcoal burning platform.
Felt my IT band from time to time (dully)...
Overall a great day in the lakes, but a very poorly orienteered race, in unfortunate weather (windy, with spots of rain).
http://www.loc.routegadget.co.uk/rg2/#86&cours...