Friday Feb 23 |
 | Strength 58:14 [3] | |
| ahr:118 max:169 shoes: Saucony Cohesion |
| First time through the second set of strength exercises. Not quite so technical today and had a bit of a meeting with Steve, all going well. He thinks I need to up weights more but want to get technique right first! Anyways, today went a little something like this:
Dynamic warm up
20kg 3 x 10 Single leg squat
10kg (2x5) 3 x 10 kg DB Shoulder press
8kg 3 x 10 each side DB Row
40kg 3 x 10 CGSLDL
5kg 3 x 8 Russian Twists
2 x15 bird dogs
3 x 20sex each side Side planks
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| Cycling 45:49 [2] | |
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| To gym then extended route to work as forgot Orchard Brae was closed. |
| Note | |
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| Awww...it's so good to have my HRM back... |
| Cycling 33:10 [2] | |
| ahr:122 max:164 |
| Home via HSBC and a bit of a wobble when I forgot to go there in the first place. Legs feeling pretty shafted after this morning, really looking forward to my lie in tomorrow! I've deserved it :)
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Thursday Feb 22 |
| Hills 1:30:00 [5] | |
| slept:8.0 shoes: Saucony Cohesion |
| The usual hill at Costorphine, 10 x 1 minute. limited myself to 1.20 rest this time and found it really tough, pushing so hard on the last two but managed just to maintain the distance. Long warm down run afterwards, getting hungry by the end so the last ten minutes was a struggle!
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| C • woah! 1 |
| Cycling 45:00 [2] | |
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| To work and back, feeling really wobbly by the time I reached home - need to eat more?
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| Note | |
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| Yey! My heart rate monitor is home! |
Wednesday Feb 21 |
| Cycling 55:00 [3] | |
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| Upped the pace on the cycling today and found I felt much better, don't know what was going on yesterday! To work, the gym , then home. |
| Circuits 1:10:00 [3] | |
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| The usual Steve circuits. Back downstairs to the assault course style stuff today. Struggled with new shoes with actual support in them, circulation not too good, but did find out I can now jump two footed over a hurdle onto half a fit ball, which I don't think I could do before! Some core stuff after, really really caned. All good! Much more energy today, not really sure what was happening yesterday. |
Tuesday Feb 20 |
| Note | |
| slept:8.5 (rest day) |
| Loads of sleep but still shattered and very achey today, so rest day. Hopefully will feel better tomorrow, wish I had HRM back to see what my resting rate is up to.
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| C • snake venom? 2 |
| Recovery 50:00 [1] | |
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| Really slow cycling to work and back, stupidly tired and not enjoying it at all! |
Monday Feb 19 |
| Strength 53:00 [3] | |
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| New program. Medium heavy weights but had to go a bit lighter on a couple of the lifts to ensure my technique was right. Felt a bit strange in places but definitely working some new muscles! |
| Cycling 55:00 [2] | |
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| Really dead by the way home today, a real strain to move anywhere at all! |
| Recovery 23:52 [2] | |
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| That's how decrepid I was feeling today! A mere 23 minutes was all I could manage. Early night tonight I think! |
Sunday Feb 18 |
| Orienteering race 43:49 [5]***** 5.6 km (7:49 / km) +235m 6:28 / km | |
| spiked:19/24c slept:8.5 shoes: Integrators |
| Varsity Match relays. Did the long leg and had a good race with a few of the men. Toing and froing with Mark Bown the whole way but then he got ahead on the penultimate control and I couldn't make up the gap. Great course with lots of route choice, brilliant for head to head. Enjoyed ever tough second of it and good to know I can speed up - felt in control 97% of the time and where I failed to spike was more due to a wrong route choice. Cool. |
| Recovery 10:00 [1] | |
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| Ten mins jogging with Ian as a warm down. Had a chat where he said for every long leg he fully unfolds his map - would have been really useful to me yesterday. Will remember this for the next time I have a big route choice decision to make! |
Saturday Feb 17 |
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| Event: Varsity Match 2007
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| Orienteering race 1:18:48 [4]***** 8.6 km (9:10 / km) | |
| spiked:14/20c slept:8.5 weight:58kg shoes: Integrators |
| Varsity Match at Wharncliffe. Upgraded to the Men's course and it was really tough, all on the scarp slope. Thought it had gone quite well navigationally but then on looking at the course again not so great - quite a bit of hesitation and missed really obvious better route choices a couple of times. Still, a respectable time considering my calves felt like lead blocks most of the time round. I'm obviously getting stronger, which is good! |
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Men's A - Splits |