Friday Mar 9 |
 | Note | |
| rhr:44 slept:8.0 (rest day) |
| Rest day before a weekend of racing, still feeling very tired. |
Thursday Mar 8 |
| Recovery 30:22 [2] | |
| ahr:144 max:173 rhr:44 slept:8.0 shoes: Saucony Cohesion |
| Easy run to work with a 3 minutes speed up in the middle. Carrying a ruck sac so not as fluid as I'd have liked, still really tired, but HR going down so another good rest tonight! |
Wednesday Mar 7 |
| Cycling 1:00:00 [2] | |
| |
| To work, to gym then home. |
| Circuits 1:17:23 [3] | |
| ahr:108 max:156 shoes: Saucony Cohesion |
| Runners circuit. Really stiff, really tired, long stretch at the end. Take it easy now till Sunday. |
Tuesday Mar 6 |
| Cycling 50:00 [2] | |
| |
| In to work, to Princes Street for some well deserved SHOPPING (?!), then home. |
| Intervals 1:20:20 [5] | |
| ahr:147 max:197 rhr:48 slept:7.5 shoes: Saucony Cohesion |
| Wind ups to practice prep for week before competition. Actually felt sodding awful after squatting 40kg yesterday, evening tight and stiff. Did three sets of 600, 400, 200 with 40 secs rest between and 2 mins between sets. Had to take an extended interval in third set as stomach was being a nightmare. Times were: 2.02, 1.19, 0.35, 2.01, 1.19, 0.39, 2.06 (stomach bleurgh, 1.37 rest), 1.18, 0.33.20 mins warm down and really good stretch afterwards at Gav's, did all the physio stretches plus whole body really well and now feel tons better! |
Monday Mar 5 |
| Cycling 30:00 [2] | |
| |
| To gym then to work, good warm up and down for weights. |
| Strength 1:15:30 [4] | |
| ahr:115 max:158 shoes: Road Sauconys |
| Whew! Probably the toughest session I've done yet in terms of everything aching! Full dynamic warm up using 15kg bar for olympic moves at the end, then as follows:
Hang jump shrug 4x5 from blocks 30kg
Back Squat 3x10 40kg (halfway to that picture of Heather!)
OH BB Split Push Press 3x6 each leg 17.5kg
Bent over row 3x10 27.5kg (back shape looking really good, bum getting stronger I think!)
Wood choppers high low and low high 2x15 each side 6.8kg
BB roll outs 3x10
Supermans Y,W,T,A 4 x 4 2kg
Ouch! Feel really tired but great afterwards. |
| Cycling 25:00 [2] | |
| |
| To get home from work, quads a bit sore after this morning! |
| Recovery 33:22 [1] | |
| ahr:137 max:146 rhr:44 slept:7.5 shoes: Saucony Cohesion |
| Nice recovery run, feeling pretty fluid again by the end, not too stiff. |
Sunday Mar 4 |
| Orienteering 2:01:03 [4]***** 10.5 km (11:32 / km) | |
| ahr:155 max:182 spiked:31/39c slept:6.0 shoes: Integrators |
| Had a really bad night's sleep thanks to needing the loo all night (got drugs tested yesterday so had drunk a truck load!) and started quite tired today. Long course (10km total) with 750m or so run up and back. Split into four sections. Focussed on simplification and visualisation on the first loop, then map memory on the short legs of the second loop, then slope practise on the third and was supposed to speed up for the last but actually was just knackered and put my head down to concentrate on getting back. Slopes went really well, increasing confidence on these legs big time, mainly due to aiming off etc. Map memory great but took a little time to get into the first loop. All in all a good session though, exhausted by the end. |
Saturday Mar 3 |
| Orienteering 1:30:42 [3]***** 7.5 km (12:06 / km) | |
| ahr:162 max:187 spiked:16/19c slept:10.0 shoes: Integrators |
| Two courses at Bouth. First one started with a line and then focussed on slope simplifying and good attack points, worked really well. Second course focussed on simplification, again really positive. Confidence and speed increasing. |
| Orienteering 54:03 [5]***** 6 km (9:00 / km) | |
| ahr:164 max:196 spiked:12/17c shoes: Integrators |
| Yellow Jersey race on Bethecar and Forest X. Felt brilliant, spiking controls, running strongly and confidently, but actually looking at the spike rate could still have improved. Also the Forest X curse of me heading to the wrong control struck and lost about 80 seconds by navigating to number 13 then heading to 12 from 10 instead of straight to 11. Dithered at number one by not seeing the control but being on the right hill, dithered at 8 in some windblown, too low and had to climb whilst really tired at 16. But generally felt good, great to be really attacking a course in tough terrain and a good result too. |