Friday Mar 16 |
 | Cycling 43:14 [2] | |
| ahr:114 shoes: Saucony Cohesion |
| Cycling to the gym and then to work. |
| Strength 59:38 [4] | |
| ahr:115 max:136 slept:8.5 shoes: Saucony Cohesion |
| To the gym for session two of the second set of intervals. Hard intensity this time, doesn't feel like much at the start but by the end even the bird dogs were killing! Went a little something like this:
Full dynamic warm up with 15kg bar for olympic lifts
Single leg squat 25kg 3 x 5 both sides
OH Split DB Shoulder Press 12kg 3 x 5 both sides
DB Row 9kg 3 x 10
CGSLDL 45kg 3 x 10 (Ouch!)
Russian twists 6kg 3 x 8
Bird dogs 3 x 15
Side plank 3 x 25secs each side
Surprising how tough the bird dogs are after that! Good session.
|
Thursday Mar 15 |
| Cycling 35:00 [2] | |
| rhr:41 slept:9.5 |
| Less cycling then usual today as I got a flat tyre and had to push the bike to Morrison Street where a nice man fixed it for me in a rush. Rubbish glass everywhere at the moment. |
| Recovery 54:47 [2] | |
| ahr:142 max:187 rhr:41 slept:9.5 shoes: Saucony Cohesion |
| Felt much better today so did a recovery run with a couple of 90 second efforts at the end to see how I was feeling. Much better in fact, will do weights tomorrow. Gorgeous day and appreciated the sunshine a lot. It's so good to have some light back in the evenings! Legs felt a bit stiff on the efforts at the end but none of the weakness etc that I was feeling earlier on in the week, heart rate behaving as expected. Nice one. |
Wednesday Mar 14 |
| Cycling 45:00 [2] | |
| slept:11.0 |
| After an amazing full night's uninterrupted sleep I felt much better today, so attempted the cycle into work, felt a bit out of breath up the little hill on the way there but fine on the way back. |
Tuesday Mar 13 |
| Note | |
| rhr:49 slept:8.5 (rest day) |
| Feeling better than I thought I would on waking today but not good, head pretty heavy and resting HR up. Stay at home all day I think today and good sleep tonight. |
Monday Mar 12 |
| Cycling 1:35:00 [2] | |
| slept:6.5 |
| Feeling really tired and on the edge of a cold today, so just cycling to work, to big Asda, home, then to Newington and back for a flat viewing. Time for bed now! |
Sunday Mar 11 |
| Running 53:00 [2] | |
| ahr:148 shoes: Integrators |
| Warm up and down from race at Whitbarrow. |
| Orienteering race 54:04 [5]***** 6.7 km (8:04 / km) +165m 7:11 / km | |
| ahr:176 max:197 spiked:15/20c slept:12.0 shoes: Shiny silver integrators |
| WRE at Whitbarrow. Totally unimpressed with myself. Very busy map at 1:15,000 and instead of slowing down to simplify and plan, resulted to the old habit of just speeding up and hoping. Bad plan. Missed so many of the first few controls buy just drifting and hoping. Sped up by the end on the moor and planned much better from 7 onwards, but a real disappointment to myself as everything I've been practising was out the window. Lesson learnt though, so definitely worth it! Position was less bad than it could have been, but I am capable of a lot more. Poor effort. |
Saturday Mar 10 |
| Orienteering race 30:41 [5]***** 4 km (7:40 / km) | |
| ahr:187 max:197 spiked:15/16c rhr:43 slept:7.0 shoes: Integrators |
| Race at Stockbird head with good warm up and down either side, race time was 30.41 and I was the fastest out there. Flowed really well, planning ahead well and visualising nicely as well as ruynning aggresively. Ace. |
| Running 27:37 [2] | |
| ahr:147 |
| Warm up and down from Stockbird Head. |