Friday Jan 19 |
 | Cycling 50:00 [2] | |
| |
| Cycling to work, to the gym and back. |
| Strength 44:11 [4] | |
| ahr:104 max:172 shoes: Road Sauconys |
| Repeated heavy load strength as of just before Christmas. Feeling pretty stiff at the start but managed all quite well except dumb bell row, right arm jarred really bizarrely so didn't do them. |
Thursday Jan 18 |
| Cycling 35:00 [2] | |
| |
| Cycling to work and back. |
| Long run 1:20:49 [3] | |
| ahr:153 max:198 shoes: Integrators |
| Went out to do hill reps but felt totally knackered on the first one and wasn't going to get a good session out of it, so just did a hilly long terrain run on the Seat instead. Beautiful weather, clear views well across the Forth to the snowy lomonds and felt a lot better by the time I got home, legs much looser and some speed. Knee hardly a problem, will still make physio appointment for next week though I think. |
Wednesday Jan 17 |
| Cycling 1:10:00 [2] | |
| |
| Cycling to work, gym, Jess's and back then home from the gym. Knee feeling a bit better today. |
| Circuits 1:24:27 [4] | |
| ahr:117 max:164 shoes: Road Sauconys |
| Runners circuits with Steve. Did a hurdle jumping circuit, some animal races (yey!) and then some Supermans and core stuff. Didn't feel like much at the time but my core is sore the day after! Knee didn't like the twisting to sprint after side jumps but was otherwise okay. |
Tuesday Jan 16 |
| Note | |
| (rest day) |
| Going to rest today - had a tickly throat in the morning and knee is still pretty sore, so a rest can't hurt. Early night and lots of duvet time called for I think! |
| Cycling 35:00 [2] | |
| |
| Just easy to work and back. Knee still sore. |
Monday Jan 15 |
| Strength 40:32 [3] | |
| ahr:108 max:147 slept:6.5 shoes: Road Sauconys |
| Back to the early morning weights session. As haven't done it for three weeks went for a medium session as opposed to the very heavy I was due. 25kg squats, felt a bit ropey with the sore knees on these, 20kg bench press, 30kg CGSLDL, 9 kg DB Row, 9 kg crunches, 3 x 30 secs each side side plank. Felt good, good to do an easier session to get back into the swing of things. |
| Cycling 54:00 [2] | |
| |
| To the gym, to work, then home. Strong winds on the way back lengthened the cycle a bit. Left knee pretty sore. |
| Recovery 49:03 [2] | |
| ahr:137 max:153 shoes: Off Road Sauconys |
| First 70% HR run in a while. Feeling fine, though left knee a little sore after the cycle had loosened up by the end. Just caught the last of the daylight which is always nice. |
Sunday Jan 14 |
| Orienteering 1:14:02 [3]***** | |
| ahr:138 max:165 slept:10.0 shoes: Integrators |
| Was absolutely knackered by today so Jess and I did a pairs exercise Heather mentioned yesterday on Dale Park. One person has the map and has to direct the other to the control - practising breaking the leg down into easy components and visualisation. It was a bit strange, the best thing I found was telling the other person the route out of the circle - looking for features rather than relying on compass. Good practice for the whole routine of spiking the control then flowing out. But not sure I liked the exercise as a whole - it was really difficult though! |
| |
| C • jeez 2 |
Saturday Jan 13 |
| Orienteering 52:53 [5]***** | |
| ahr:168 max:194 spiked:12/15c slept:9.0 shoes: Integrators |
| Relay practice at Summerhous Knott. In a group with Mhairi, Aislinn and Heather M - gulp! Totally screwed the first control, concentrating too much on excuses like being tired, then regained focussed and actually ran most of the exercise quite well. A breakdown in the circle at number ten when I should have slowed a little to check direction on compass (didn't as Heather was on my heels) and then followed the pack to the last control and dropped far too low. Kitch was shouting at me not to map read so I just legged it - should have planned a higher route and maybe would have taken them slipping around on the slope! A lot of fun though and goos to see how fast Mhairi and Heather run in the terrain - I'm almost there speed wise. Now just need to sort the old map reading out :s |
| Orienteering 1:36:38 [4]***** | |
| ahr:154 max:200 spiked:13/16c slept:9.0 shoes: Integrators |
| Downhill (?!) race at Wansfell Pike. 43.46 run up to the top to the screaming gale, mist and horizontal (painful!) rain! Set of downhill and took 40.34 for the course, then 12.17 run back to the hostel. Navigated really well on the open moor, visualising well, and did most of it alone. Focussed on visualising the circle so stopped a few times to let other clear the line in. Fluffed a couple of legs in the woods where visualisation broke down or plan wasn't safe enough. Good fun again . |