Friday Jul 20 |
 | Cycling 12:58 [3] | |
| ahr:118 max:145 |
| Cycle into work, upper legs still tight. |
| Strength 45:42 [3] | |
| ahr:112 max:158 shoes: Saucony Cohesion |
| Back to the gym in the mornings! Aside from a highly irritating meathead unashamedly staring at my bum whilst doing nothing but stretching (why come especially into the weights room for a noisy stretch? Idiot.) a good session. Back down to medium heavy level, weights quite low as has been a month since I was last in. First session on summer maintenance program,
Dynamic Warm up
Power clean mid thigh 30kg 4 x 5
Push Press 25kg 4 x 5
OH Squat 20kg 4 x 5
Front pull down 20.5kg 3 x 10
BB roll outs 3 x 10
Legs feeling alright during the sets, bum a bit tired. Good to be back in the gym though.
|
| Cycling 13:11 [2] | |
| ahr:116 max:144 |
| Cycle to work. |
| Cycling 25:00 [3] | |
| |
| Cycle home via a few bits and pieces that needed doing. |
Thursday Jul 19 |
| Recovery 39:56 [2] | |
| ahr:138 max:150 |
| Easy run to the bank and back from home. Totally knackered in general today, stayed off work and had a girlie day of shopping and gossip in Glasgow instead. Think the hayfever throat is still present, stopped taking anti histamines in Czech but it's all scratchy again now. Rubbish. More expense! |
Wednesday Jul 18 |
| Cycling 15:41 [2] | |
| ahr:124 max:156 |
| Cycle into work. |
| Cycling 15:14 [2] | |
| ahr:129 max:169 |
| Cycle to the gym. |
| Circuits 1:20:43 [3] | |
| ahr:97 max:153 shoes: Saucony Cohesion |
| Core and banter session with Steve. Plenty of rest between exercises but a few things I haven't done for a while, OH squats and stuff. As usual didn't feel like so much at the time, but legs, particularly hip flexors really tight on Thursday. |
| Cycling 16:20 [2] | |
| ahr:115 max:150 |
| Cycle back to work. |
| Cycling 22:58 [2] | |
| ahr:110 max:145 |
| Very tired cycle home, legs screaming up the hill from Gorgie. |
Tuesday Jul 17 |
| Running 48:12 [4]9.0 mi (5:21 / mi) | |
| ahr:161 max:184 shoes: Saucony Cohesion |
| Walked to Balerno with Gav then ran back - was supposed to be easy recovery but was just loving it and ran pretty fast, pushed hard up the little rises, really enjoyed it! |
| Cycling 33:00 [3] | |
| shoes: Saucony Cohesion |
| Cycling into work then back with a biiig bag of shopping from Waitrose. Really quick on the way in, nice to be back on the bike! Slow on the way back but strong up the hills despite the extra weight. |
Monday Jul 16 |
| Note | |
| (rest day) |
| Well deserved rest day full of travelling back. Long day. |
Sunday Jul 15 |
| Running 14:37 [3]2 km (7:18 / km) | |
| ahr:118 max:140 shoes: Shiny silver integrators |
| Run to the start for the classic race. |
| Orienteering race 1:20:27 [4]***** 7.27 km (11:04 / km) +360m 8:52 / km | |
| ahr:161 max:180 spiked:20/26c shoes: Shiny silver integrators |
| Phew! The weather really heated up a notch today, must have been mid 30s. and combining this with deads legs and a tired brain was too much. Was drifting into controls and missing them being really messy, couldn't push hard on the long legs and my hills legs had pretty much disappeared. Was a real missin to get round, but was spiking the complex stuff at the end - struggling to focus in the easy stuff though. Still, the end of a long week, so not too disappointing! |
Saturday Jul 14 |
| Orienteering race 50:08 [5]***** 5.2 km (9:38 / km) +140m 8:30 / km | |
| ahr:176 max:191 spiked:17/24c shoes: Shiny silver integrators |
| Grand Prix Silesia day two, middle race at 1:5000. Again screwed the first couple with scale/mapping issues, then a few unconfident controls with scrappy behaviour in the circle. Not so good! |
| Orienteering race 36:05 [5]***** 2.95 km (12:14 / km) +210m 9:01 / km | |
| ahr:173 max:188 spiked:18/26c shoes: Shiny silver integrators |
| "Sprint" in more quarries at 1:2000. Finally spiked the first control but the contrast between the complex quarries which I navigated well in and then the blank slope was tricky and lost a lot of time on the slope - the only thing really on the map was veg boundaries that didn't relaly seem to exist. Still, didn';t fel like I lost masses of time, but the slope tracked up and was 4 mins or so down. Bit of a shame to have two first starts. |