Friday Dec 15 |
 | Cycling 40:00 [2] | |
| |
| Just to work and back, bit hungover so nice and slowly. |
| Note | |
| (rest day) |
| Before a big weekend! |
Thursday Dec 14 |
| Hills 1:20:50 [5] | |
| ahr:162 max:194 shoes: Off Road Sauconys |
| Did Kitchs starter hills session today with a decent run out and back. Totally knackered by the end, really dead legged and hungry! Did 10 x 1 minutes hills on Costorphine - first 35 seconds steep uphill, last 25 uphill on relatively wide steps (1m or so). Got 3 steps from the top on first and third go, to the top on all others except the last where I died two from the top! Concentrated really hard on form - staying upright, driving from upper legs rather then pushing the calves, and it felt really good. Really dead by the last one, good mental battle. |
| Cycling 35:00 [3] | |
| |
| Just to work and back, much less wind today thankfully! |
Wednesday Dec 13 |
| Cycling 1:00:00 [4] | |
| |
| Crazy gale winds again today so everywhere took a bit longer - work, gym, home. Really hard work into the wind, was actually blown over at one point! |
| Circuits 1:21:08 [4] | |
| ahr:127 max:171 |
| Circuits. 20 mins warm up on the cross trainer, then did lots of jumping exercises. Only four of us there so quite intense, hard work! A bit of strength stuff but more focussing on balance and proprioception - good fun. |
Tuesday Dec 12 |
| Cycling 55:00 [4] | |
| |
| Just to work and back but in crazily strong winds! Took me nearly double my usual times and twice the strength! |
| Intervals 1:13:15 [5] | |
| ahr:165 max:197 shoes: Off Road Sauconys |
| 4 x 1500 metres in really strong winds. All alone again and the longest reps I've done since leaving Oxford, really really tough session, legs totally dead by the end. Didn't enjoy it at all but it felt good to complete! 5.54 (1.30), 6.03 (1.30), 6.05 (1.30) 5.59 (1.30), 20 mins rest and back home. Stomach really didn't like the last lap but chasing Kir spurred me on a bit. Need more people to run with! |
Monday Dec 11 |
| Strength 38:48 [4] | |
| ahr:118 max:159 shoes: Road Sauconys |
| Strength session. Medium hard intensity again, 3 x 10 reps unless stated otherwise. Back squats 25kg all the way to the ground, Bench press 20kg, CGSLDL 30kg, Dumbbell row 9kg. Ab curls with 8kg, 3 x 30 secs each side side plank. Hands still the major cause of pain but squats feeling better already. Don't like the knee creak sound at all though. |
| Cycling 1:30:00 [3] | |
| |
| To gym, then work, then Leith, then work, then home carrying a big fat ruck sac in the wind. Hard work! |
| Recovery 1:15:54 [2] | |
| ahr:137 max:149 shoes: Off Road Sauconys |
| Really nice recovery run - tough getting out of the door but some lovely views next to the Seat with the stars and along Princes Street etc with all the lights. Pretty tough to stay under 144 in the wind but base speed definitely much quicker than it was 2 months ago when I started. Good fun! No chest tightness either today. |
Sunday Dec 10 |
| Orienteering 26:21 [3]*** 3.4 km (7:45 / km) | |
| ahr:177 max:188 spiked:9/9c shoes: Integrators |
| Quick run round Inshriach North before getting back on the road to Prestwick. Flowed well and though I felt tired navigated smoothly making good use of attack points. |
| |
| C • oh i love that map. cracker fu... 1 |
Saturday Dec 9 |
| Orienteering 1:03:27 [5]**** 7.8 km (8:08 / km) | |
| ahr:177 max:191 spiked:12/16c shoes: Integrators |
| Pretty much did the M18A course from Moray 2003 at Roseisle, but cut off last two and had 2km run out to the start. Was navigating pretty well, concentrating especially on less faffing about on longer legs which I achieved well. Might have spiked a couple more if any kites were out, faffed slightly ensuring was in the right place a couple of times. Feeling almost back to health physically, had to push a little harder than usual up the hills. |
| Orienteering 1:04:39 [4]*** 5.6 km (11:33 / km) | |
| ahr:175 max:192 spiked:9/13c shoes: Integrators |
| Contour only course at Inshriach. Started off really well, interpreting map beautifully, flowing well. Did long leg to 4 really well. After short legs relaxed too much after recognising where I was and loss of concentration meant lost focus, found it difficult to relocate and refocus. From then on struggled wth lack of confidence, a bit disappointing really. The first half of the course was really positive though. |