Friday Feb 9 |
 | Cycling 45:00 [2] | |
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| Just work and back - Friday turned out to be stupidly busy and didn't have time to go to the gym. Ah well, the weekend will be huge anyways!
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Thursday Feb 8 |
| Hills 1:23:23 [5] | |
| ahr:153 max:191 rhr:43 slept:7.75 shoes: Off Road Sauconys |
| Hills session on Costorphine. 10 times 1 minute rep. A bit weak on the 3rd and the 7th but otherwise all reps went further than last time. Really pushed hard, legs felt good, style felt good. Best session since Moray, really good. Long run out afterwards to get rid of the huge ache in my legs, gorgeous evening as the sun set. Mmm. |
| Cycling 45:00 [2] | |
| ahr:135 max:162 |
| It appears I've been underestimating my cycle to work and back! Timed it today and did HR too and was a bit longer than I'd though. Lovely this morning in the slight covering of snow. |
Wednesday Feb 7 |
| Note | |
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| Note to self: one cannot continue this rock and roll lifestyle.
Blood Red Shoes are bad. But so so good. |
| Cycling 55:00 [2] | |
| slept:5.0 |
| To work, to the gym and back home. Feeling good today despite nowhere near enough sleep! |
| Circuits 1:09:58 [3] | |
| ahr:114 max:159 slept:5.0 |
| Runners circuits. Half an hour spent doing high jumps onto steps that gradually increased in size, did hopping until it got too high then two footed - amazed myself by how high I could go! Springy! Then did a series of endurance weight type stuff again ending with some super painful dumbbell roll outs. Good work out! |
Tuesday Feb 6 |
| Cycling 35:00 [2] | |
| slept:8.0 |
| Cycling in and back, still not sure about whether recovered, unsure about intervals tonight. |
| Intervals 1:03:10 [5] | |
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| Just on a day when I really need it I manage to leave my HRM band monitor at work. (I hope, if not I'm screwed). Went out to intervals to do 5 x 1.2km with 70 secs rest, and something wasn't quite right. Times were fine, just dunno whether it was the long rep with short rest or still malingering illness, so did three and left it at that. No point overdoing it. 4.42, 4.42, 4.37 (!) so maybe in retrospect just ran that one a bit fast - it certainly felt much worse! Better safe than sorry though. |
Monday Feb 5 |
| Strength 37:00 [2] | |
| ahr:103 max:139 rhr:46 slept:8.5 |
| Medium session in the gym, replacing CGSLDLs with Hang Jump shrugs. Think I'm getting the hang of them but could do with showing someone who knows for sure! Weights were 25kg back squat, 20kg HJS, 20kg bench press, 8 dumb bell row, 8 weighted sit up and then fireflies instead of side planks. Felt pretty easy, but then a medium is supposed to I guess!
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| Cycling 55:00 [2] | |
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| To the gym, to work and home. Was feeling great in the morning but totally exhausted by mid afternoon so no recovery run, just another night in bed by ten I think! |
| Note | |
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| Did my physio stretches before bed like a good girl. |
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| C • yay. 1 |
Sunday Feb 4 |
| Orienteering 37:26 [2]*** | |
| ahr:130 max:163 spiked:7/7c shoes: Integrators |
| Just put out some controls early morning on the Seat. Felt tired so ran slowly and spent ages fiddling with kites and boxes. |
| Orienteering 43:17 [3] | |
| ahr:156 max:182 shoes: Integrators |
| Collected in the hilly controls off the Seat as feeling a bit more energetic - up to the hill next to the top, down again, up the mini hill by Dunsapie Loch, then dumped the canes and back over the Col to get back to the car park. Feeling strong up the hills, couldn't get up them without walking 18 months ago. Whoo. Back to normal as of tomorrow I reckon, good stuff. |
Saturday Feb 3 |
| Orienteering race 33:07 [5]**** 4.6 km (7:12 / km) +140m 6:15 / km | |
| ahr:180 max:192 spiked:9/11c slept:8.0 shoes: Integrators |
| First race of the ESOC chasing sprint. Not so much of a sprint as a burn up middle. Wasn't really feeling capable of burning up by the start and faffing with the navigation, but thaen got back into the process fame of mind and was navigating better if running a little sluggish for the rest. Don't still feel ill though and HR looks normal so that's good. |
| Orienteering race 19:30 [5]*** 3.2 km (6:06 / km) +60m 5:34 / km | |
| ahr:192 max:202 spiked:8/9c slept:8.0 shoes: Integrators |
| Chase of the ESOC Chasing Sprint. Had got myself a peach of a position in thirty secs down on Hazel and 20 down on Liz and spent the whole time hammering it after them. Finally got Liz at number six and was closing on Hazel by the end but not quite quickly enough. Still thinking of the process and staying in control meaning had to slow a couple of times when I wanted to chase - good! Feeling okay by the end so hopefully the illness is sorted. |