Friday Dec 22 |
 | Hills 1:00:34 [4] | |
| ahr:158 max:189 shoes: Off Road Sauconys |
| Busy day today so had to sneak in some early hills - went to Sainsburys with Mum and Dad and then ran back - did 10 x one min up then one min walk down up the big hill in Long Lee at interval pace, then slowed down to do the next big hill continuously and then ran back over the moor running in the heather for the last 20 mins. Legs feeling pretty dead now, but it's two week rest time! Amazing! I deserve it, it's been a tough few weeks. Despite feeling tired though am feeling strong and although there's no speedy edge, think I'm building up a really good base. Awesome. |
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| C • Have a Happy Christmas Becky! 1 |
Thursday Dec 21 |
| Long run 1:15:13 [3] | |
| ahr:152 max:178 shoes: Off Road Sauconys |
| Had loads to do before I left Edinburgh for Christmas so ran to Marchmont to wake Drew up, To Rose's to drop off her make up and have a quick gossip, then to the bank on Hanover Street then across to Russell Road to pick up Jen's Christmas present, (thank goodness, talk about last minute timing!) and back home. Feeling really good when running despite the heavy legs and aching core from yesterday when I woke up, shame I can't hang around for a terrain session. Must have something to do with the glorious sunshine and huge number of people wandering around looking excited clutching packages. Time to go home!
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Wednesday Dec 20 |
| Circuits 2:18:18 [3] | |
| ahr:131 max:175 shoes: Off Road Sauconys |
| Ran to gym where attempted strength session but was totally knackered so did various core circuity type stuff for 70 mins instead, including some ball work and boxing things, then ran to work. Carrying a big heavy ruck sac and feeling rather dead legged after a tough week so far. |
Tuesday Dec 19 |
| Cycling 35:00 [2] | |
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| Usual to work and back. |
| Intervals 1:31:25 [5] | |
| ahr:152 max:197 shoes: Off Road Sauconys |
| Kitch's Christmas Parlauf. 10 x 400 m handing over the partner and jogging 200m back to start so very little rest. Hard work, haven't run that hard in ages! Felt good though, form felt good. 33 mins warm up, 1.21 (1.22), 1.24 (1.20), 1.26 (1.20), 1.21 (1.20) 1.23 (1.18) 1.23 (1.19) 1.22 (1.18) 1.21 (1.18) 1.23 (1.21) 1.17. Claire W was my partner and was a little faster but racing Jase on them all. Was dead pleased with my form and the last lap was damned hard work but a lot faster. Nice long 30 odd minute warm down jog gossiping with Oleg then home for a nice warm bath. Great session, especially considering was really bloated when I start and felt like some kind of whale. |
Monday Dec 18 |
| Note | |
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| Hopefully put an end to the factor causing me to fall apart quite regularly over the last six months. Looking forward to easing off over the New Year then getting back in to some real focussed training starting with GG's training camp in Jan. Feeling a lot more positive than I have for a long time, though very empty at the same time. Confusion! |
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| C • I'm looking forward to seeing ... 2 |
| Cycling 35:00 [2] | |
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| Just the usual work and back. |
| Strength 1:13:52 [5] | |
| ahr:117 max:125 shoes: Off Road Sauconys |
| Strength session, my first hard set! Upped all my weights, same reps as usual, as follows: Back squat 30kg all the way to the ground, bench press 25kg, CGSLDL 35kg, Dumbbell row 10kg, weighted ab curls 10kg, Side plank 3 x 30 secs each side. Really tough, last couple a real effort in all sets, but much less wobbly on things like the bench press and back squat. So good! |
| Recovery 56:32 [2] | |
| ahr:152 max:179 shoes: Off Road Sauconys |
| Slightly faster recovery run then usual as Kitch joined me. Legs feeling much better by the end but more worth it for a good natter about next season, my aims and how to go about achieving them. Will write a bit of stuff sometime this week and then it's there to keep me going through the hard bits. |
Sunday Dec 17 |
| Orienteering 2:10:01 [4]***** | |
| ahr:143 max:170 slept:5.5 shoes: Integrators |
| A bit hungover and a lot tired for the long O at Docharn and Deishar today. Was dawdling a bit until I caught Kirsten, then we decided to take it in turns to talk each to controls, then did some longer legs concentrating on forming a simple plan and not reading all the detail on the way. More fun and stopped me dawdling and totally wasting the morning. Still amazing weather! Sunshine at last. |
Saturday Dec 16 |
| Orienteering 1:20:00 [3] | |
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| What a disaster. Went out on Loch Vaa with my head somewhere else entirely and found about 40% of the controls and got totally lost more than once. Gave up and had a jog to the Loch for a bit of a cry and then felt much better about both things. What a load of rubbish. |
| Orienteering 57:00 [5]**** 6 km (9:30 / km) | |
| spiked:12/16c shoes: Integrators |
| Much better. Warm up contour only loop round gorgeous but teensy bit of wood in Nethybridge (22 mins), then race around Nethybridge and the surrounding surprisingly tough woodland. Took a couple of straight routes I knew would be slowed on purpose as the tough stuff is what I need to practice on, and raced Jon pretty much the whole way head to head. Faffed in a couple of places as there were no controls out, but really enjoyed it, was running well and navigating much better. 35 mins ish for the 4.2km course, Nixon did 27, Oleg 29 and not sure about Mhairi. Good fun! Beautiful weather too!
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