Friday Jan 26 |
 | Cycling 1:05:00 [2] | |
| rhr:47 slept:8.0 |
| To work and back then to Costorphine and back. Throat still tickly but resting HR fine and feel fine after an hour or so. Weird. |
| Orienteering 1:00:12 [3] | |
| shoes: Integrators |
| Cycled to the bottom of Costorphine, ran the easy way to the top (legs sore!) then collected in the controls from FTN. A bit wobbly, not really concentrating as I thought I knew where stuff was. Hill climbing legs knackered, looking forward to short fast hills up in Morayshire as opposed to beasts here! |
Thursday Jan 25 |
| Long run 1:34:52 [4]**** | |
| ahr:147 max:187 slept:9.0 shoes: Integrators |
| Ran to Costorphine to put out controls for FTN tonight. Almost like a terrain intervals session, ran as fast as possible between controls then had to fiddle getting them out for a bit at the site. Pushed hard up the hills. Lovely afternoon to be out! |
| Cycling 35:00 [2] | |
| |
| The old work and back. Throat a bit tickly again in the morning. |
Wednesday Jan 24 |
| Cycling 50:00 [2] | |
| |
| Work, gym, home. Getting up was hard work today and felt very tired cycling about. |
| Circuits 1:16:38 [4] | |
| ahr:114 max:166 |
| Started off doing lots of freestyle jumpy plyometric type stuff, then the second half was spent doing endurance lifting - olympic lifts, split squats and stuff, barbell roll outs, sll kinds of stuff. In all kinds of pain afterwards. |
| Note | |
| |
| Went to see the physio today about the knee. No bad news, it's just a bit knackered and because my supporting muscles on that side aren't quite as strong it's taking a bit longer to recover than my right one. Fine to keep running but should avoid the rough stuff for another week or so. Got exercises to do at least twice a day aimed at mobilising my hip flexors which are apparently incredibly tight and stretch out my knee. Glad it's nothing bad! |
Tuesday Jan 23 |
| Cycling 35:00 [3] | |
| |
| Work and back. |
| Circuits 1:20:03 [5] | |
| ahr:163 max:198 shoes: Off Road Sauconys |
| 28.35 warm up, session was 6 x 400 metres with 50 seconds rest, whole thing twice with a 3 minute gap in between. Felt heavy legged after the very heavy session today but pretty much managed to keep my shape and just about keep the times. Awesome session, felt sick and knackered at the end. Sign of a good un. Times: 1.18 (0.51), 1.16 (0.50), 1.17 (0.50), 1.18 (0.50), 1.19 (0.51), 1.20 (3.00), 1.19 (0.50), 1.20 (0.50), 1.19 (0.50), 1.21 (0.57 - oops!, oxygen debt to the brain!), 1.20 (0.50), 1.18 then 24 mins jog home. Great session, good to have Kitch pace me the whole time or think I would have lost it at the end. |
Monday Jan 22 |
| Cycling 55:00 [2] | |
| |
| Work, gym then home. Slept really badly last night (stupid Mulholland Drive) and throat felt a bit tickly on the way in. Fine by 10am though. |
| Strength 1:01:16 [5] | |
| ahr:97 max:148 shoes: Road Sauconys |
| Ouch! Very heavy session today on the strength. Managed full set of reps in all, but only just. Weights were: Back squat - 35kg, Bench press 27.5kg, CGSLDL 37.5kg, Dumbbell Row - 12kg, Ab curls 12kg, side plank 30 x 3 in a row each side with 10 secs rest.
Pain. Definitely time to go recovery running now :s
|
| Recovery 44:45 [2] | |
| ahr:135 max:151 shoes: Off Road Sauconys |
| REcovery run between the Craiglockarts and back. Feeling nice, easing up a bit after the pain!
|
Sunday Jan 21 |
| Long run 1:27:27 [4] | |
| ahr:176 max:191 shoes: Integrators |
| Awesome hill run with Mhairi and Kitch. Gorgeous clear and sunny day with snow on the ground in the Pentlands. From Flotterstone skirted the hills about half way up, then up Scald Law then along the ridge and back to Flotterstone. A bit of teaching how to run downhill, a bit of walking up the steep bit of Scald Law, a couple of photo stops for the amazing view and running up all the hills and the ridge. Yey! Brilliant morning. Knee feeling fine, hamstrings loosening after the CGSLDLs on Friday. Still need to see physio about knee though if is going to become a problem on heavy weeks. |
Saturday Jan 20 |
| Note | |
| (rest day) |
| Big birthday night out last night so treated myself to a day in bed, lovely. Nice to do absolutely nothing. Time to stop the partying now and knuckle down to everything! |