Tuesday Nov 28 |
 | Cycling 45:00 [2] | |
| |
| Cycled in to work, had nothing to do but meeting at 10, felt dreadful, so cycled back again and spent the whole day in bed. Good day! Not. |
| Note | |
| (sick) |
| Woke up on Tuesday with sore throat and cough, thick head, feeling rubbish. Time for a duvet day! |
Monday Nov 27 |
| Cycling 50:00 [2] | |
| |
| Gym, work, home. |
| Strength 1:01:15 [3] | |
| ahr:116 max:173 |
| First set of strength exercises in free weights. Six minute treadill and some lunges, squats etc to warm up. 3 x sets of ten of: back squats all the way down to the floor - 20kg, Bench press - 20 kg, CGSLDL (?!) - 30kg, dumb bell row 8kg, 5kg weighted abs crunches and side plank, 3 x 30 seconds on each side. |
| Recovery 47:05 [1] | |
| ahr:136 max:151 shoes: Off Road Sauconys |
| Short recovery run with Roz, good natter and legs feeling alright. Stomach a bit bleurgh though. |
Sunday Nov 26 |
| Orienteering 54:48 [3] | |
| ahr:123 max:180 shoes: Integrators |
| Warm up then shadowed Ben round course on High Dam. He was going relatively fast but not faster than I normally would, but just couldn't stick with him and felt totally dead up the hill, so walked back down again. Thank goodness next week is a slightly easier one. |
Saturday Nov 25 |
| Orienteering 1:46:27 [3]***** | |
| ahr:132 max:179 shoes: Integrators |
| Coaching at Lakeside - morning Session on Summerhouse. Good warm up, shadowed Charlotte then Charlotte and Chloe on a map memory exercise, a few decent size hills. Did a couple of tricky legs sans compass to show Chloe how difficult it was, and I think I managed to prove the difficulty quite nicely by completely failing to spike both :s |
| Orienteering 55:37 [3] | |
| ahr:144 max:176 shoes: Integrators |
| Shadowed Alice round a corridors exercise and then the boys round a map memory loop - feeling really tight and tired by the end. |