Friday Feb 16 |
 | Cycling 45:00 [2] | |
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| Just to work and back, rest day as a lot of driving to do. |
Thursday Feb 15 |
| Strength 1:15:00 [3] | |
| slept:5.5 |
| Going over the new strength program with Steve, Jess and Doug. Some really challenging stuff in there but got to grips okay with it, will be good to get a bit more variation in there. |
| Cycling 50:00 [2] | |
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| Gym work home. |
| Orienteering 29:00 [4]*** | |
| spiked:17/20c |
| Night race at KB. Was racing well mentally by the end and planning well but stomach was really sore and stopping me from really stretching out. Really annoying, not sure why. Grr! |
Wednesday Feb 14 |
| Cycling 1:10:00 [2] | |
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| Work, gym, home |
| Circuits 1:15:00 [3] | |
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| Runners circuits. Didn't feel too tough but guess it might show tomorrow! Lots of jumping over and onto platforms of increasing height, then some slams then a couple of stretches. Left knee really not very confident, rubbish. |
| Note | |
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| Physio stretches again - still not utterly convinced by them. |
Tuesday Feb 13 |
| Cycling 45:00 [2] | |
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| Just to work and back. |
| Intervals 1:25:00 [5] | |
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| Wow! Wish I'd had my HRM as that was one beast of a session, would be intrigued to know the stats! Did 3 sets of 4 x 400m with 40 secs between each rep and 3 mins between sets. First rep 1.16, all the rest between 1.17 and 1.18, penultimate 1.16, last one 1.15! Finished totally knackered, wanted to spew, breathing like a crazy thing. Awesome session. Good warm down jog then off for a tasty dinner with Drew. Fab evening. |
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| C • Fast! 2 |
| Note | |
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| Did my physio exercises! They hurt, my knees are sore now. Bedtime. But yey for actually doing my exercises. |
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| C • yay. 1 |
Monday Feb 12 |
| Strength 49:00 [3] | |
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| A bit of a mixed up session with a couple of new lifts for today. Medium heavy, went a little like this: Hang pull 22.5kg, (had to get Mark to show me what to do, think I cracked it), CGSLDL 35kg, Overhead press 17.5kg, dumb bell row 10 kg, weighted sit ups 10kg, 6 x 3 pull ups from lying down up to bar. Some different muscles being used, shoulders tight afterwards. |
| Cycling 1:00:00 [2] | |
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| To gym, to work, to Princes Street HSBC, then home. |
| Recovery 1:07:33 [3] | |
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| Harder than should have been recovery run as I A had no heart rate monitor and B got lost and had to get back in time for Snook to cook my dinner. Up to Colinton Tesco, then the Morrisons, then back in, get lost in Greenbank, Craighouse campus and back. Knees a little sore again but running strongly up the looong hill. |
Sunday Feb 11 |
| Orienteering 47:00 [4]***** | |
| spiked:18/22c slept:8.0 shoes: Integrators |
| Exercise at Sluie. Conditions much wetter and slippier today and feeling tired after busy day yesterday. After totally screwing up number one by about six minutes, threw map on the floor and refocussed and went much better after that. Concentrated on aiming off on slope legs which worked really well. Visualisation not quite as good today, was still in Cambus O May mode and the mapping style was quite different today. Felt like I was having to work harder than I should have to find the attack point before moving in. Still much better in general than before Christmas though. |
| |
| C • threw map on the FLOOR? Where... 3 |
| Orienteering 50:03 [4]***** | |
| spiked:17/20c shoes: Integrators |
| Tired haul round the Blue course at Balmedie, energy levels not helped by the gale and wind! Still, after the first couple was really into it. Visualisation really tough in the very complex dunes, often requiring standing still for a few seconds. Was pretty smooth and running wellish by the end, but obviously tired. Good fun though! |
Saturday Feb 10 |
| Orienteering 27:00 [4]***** | |
| spiked:10/14c slept:7.5 shoes: Integrators |
| No heart rates for the next few days as the watch is away to be fixed. Fingers crossed it actually happens this time!
But anyway, training. Gorgeous snowy day, up to a foot of powdery stuff in the open bits of Cambus O May. First course was a control pick, went really well, better than the spike rate suggests! Focussed on visualising the control circle and running smoothly through it and it worked really well. Talking to Jon briefly beforehand really helped my focus. Totally misinterpreted one control but other than that the visualisation was really good, loads of those, "it's just over that lump, yup, there it is" smug moments. |
| Orienteering 27:00 [4]*** | |
| spiked:8/9c shoes: Integrators |
| Slightly longer legs for the second exercise. Put the visualing into context using the description check as my cue. Worked really well. Took a couple of riskier routes I maybe wouldn't take in competition but feeling much more confident than I have for ages. Tough going in the snow though! Only miss was a bit of confusion in the green, but quickly resolved. |
| Orienteering 30:00 [3]***** | |
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| Line course to finish off the morning at Cambus. Had a couple of moments where I had to stop completely and go huh?!, but generally pretty smooth, flowing nicely and though not running particularly fast running strongly through the terrain. Great morning. |
| Strength 1:05:00 [2] | |
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| Beginners Pilates session. Was really interesting, especially my complete inability to get a neutral spine. Really noticed the difference between my right and left side, and she noticed the tight hip flexors the physio has seen. Get the impression this would be useful if I could just fit it in to my already rather packed program. |
| Orienteering 45:00 [4]***** | |
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| Line course at Coull. For the first time in years I was shadowed by Jon, but coped better than I anticipated with the pressure. Concentrated well and first two thirds were brilliant. A couple of wobbles after half an hour and one I'm really not sure where I am moment, but turned out I wasn't too far off even that time. Dead chuffed, felt in control almost the whole way and visualising really solidly aswell as planning ahead. |