Friday Oct 5 |
 | Running 22:32 [3] | |
| ahr:158 max:174 shoes: Blue Saucony Grid |
| Run into work to attempt to sober up post Spitfires carnage. Actually had the opposite effect so had to give up on work and eat bagels in the sunshine instead. |
| Cycling 20:01 [2] | |
| ahr:129 max:159 |
| Cycle back to George Square to meet a similarly rubbish feeling Jesse for a girlie afternoon. Now have a spanking new hair cut! |
Thursday Oct 4 |
| Cycling 16:06 [2] | |
| ahr:117 max:151 |
| Cycle into work. Lovely day! |
| Hills 31:14 [4] | |
| ahr:157 max:185 slept:8.0 shoes: Blue Saucony Grid |
| Stupidly busy day today and so ended up having to do hills on the way home, leaving the bike at work. Did 12 x 1 min but not all completely uphill and two were a bit rubbish as the streets were too busy. Not a bad session for a rushed filler but legs were shafted! |
Wednesday Oct 3 |
| Cycling 18:21 [2] | |
| ahr:114 max:148 |
| BAd traffic light day today - plus I got soaked in the weirdest five minute downpour ever. Boo. |
| Cycling 17:47 [2] | |
| ahr:115 max:155 |
| Attempted a quick cycle to circuits but was foiled by numerous things like random people trying to throw themselves in front of my bike and trucks reversing. Pooh. |
| Circuits 1:05:00 [4] | |
| slept:7.0 shoes: Blue Saucony Grid |
| Runners circuit. Did lots of bar work which is going to hurt like hell tomorrow, but I realised that my muscles are now impressive to go as Lara Croft to our Halloween party, although I might need chest implants to pull it off fully. Then some medicine ball and abs stuff which hurt a lot. Finished on good old supermans. Toughest session for a while. |
| Running 40:23 [4] | |
| ahr:150 max:183 shoes: Blue Saucony Grid |
| A supposed tempo run round the Seat, but a bit slower than that. Was rather difficult to get up the hill from Hunter;s Bog, trying to stand tall and bound but everything in the core area aching! Still, feel much better for having done it, maybe get a little faster next week. |
| Cycling 5:05 [2] | |
| ahr:122 max:142 |
| Cycle home, just in time for Hollyoaks. And a productive day at work had too, aswell as quality training. I like Wednesdays :) |
Tuesday Oct 2 |
| Cycling 16:40 [2] | |
| ahr:113 max:149 slept:8.0 |
| Cycle to work, legs feeling good again! |
| Cycling 24:28 [2] | |
| ahr:107 max:140 |
| Cycle home, taking it pretty easily. |
| Warm up & strides 28:54 [3] | |
| ahr:128 max:171 shoes: Blue Saucony Grid |
| Warm up and strides led by James Jarvis before intervals. |
| Intervals 36:50 [5] | |
| ahr:147 max:199 slept:8.0 shoes: Blue Saucony Grid |
| Intervals session, 3 x 1.2km. Was feeling rough legs wise in the warm up but then figured I'd try the session anyway, and it turned out to be ace. Ran at the front of the Women's A group and managed some pretty consistent times. Last lap was definitely to maximal, would have struggled to go another ten paces! Times:
4.15 (1.42), 4.11 (1.40), 4.13
|
| Recovery 7:53 [3] | |
| ahr:147 max:168 shoes: Blue Saucony Grid |
| Easy jog back from Kitch's, feeling surprisingly sprightly considering the session! |
Monday Oct 1 |
| Cycling 24:03 [2] | |
| ahr:118 max:159 slept:7.0 |
| Stupidly early cycle to the gym via the Leith Sorting Office to pick up my new trainers which have finally arrived. Yey for that! Very early though. |
| Strength 1:16:08 [3] | |
| ahr:104 max:153 slept:7.0 shoes: Blue Saucony Grid |
| First session of new strength programme, starts with a bit of a build up. Was tougher on the core than usual, really hard assistance exercises. Plenty of rest between sets as was helping out CK Coombs and Kir too. Pretty low weights to get the technique right. Went something like this:
Clean and split jerk 22.5kg 4 x 4
Single leg squat 25kg 3 x 5 each leg
Push press behind head 25kg 4 x 5
3 super sets of:
5 BB Roll outs
10 Medicine ball sit ups (throwing and catching, 5kg - very heavy!)
3 x 3 Leg Raises Forward, left, right. Last set of these was pretty awful, swinging all over the place! |
| Cycling 14:22 [2] | |
| ahr:122 max:151 |
| Cycle into work, feeling surprisingly sprightly for such an early morning, and considering how dead I was yesterday. It is so all about the good night's sleep. |
| Cycling 21:34 [2] | |
| ahr:107 max:143 |
| Cycle home, feeling so much better than yesterday, and really productive day at work. |
| Recovery 1:30:01 [3] | |
| ahr:135 max:157 slept:7.0 shoes: Blue Saucony Grid |
| Lovely long recovery run in the fading daylight, still not a cloud in the sky and really warm. Went to see Mr Ghafoor to pay the rent then back through Stockbridge Dene. Was moving pretty fast for the 70% max heart rate, and the 157 is just when I realised I was about to run straight through Adam's football game in the Meadows at the end and was reluctant to look like a complete nonce. Well, even more of a nonce than I already did in running shorts and nice sky blue lycra.
Damnit. I am at least supposed to only bump into that idiot when looking stunning.
On the up side, my legs feel ace! |
Sunday Sep 30 |
| Warm up & strides 18:30 [3] | |
| ahr:135 max:165 slept:9.0 shoes: Shiny silver integrators |
| Warm up to the start at Dumyat Hill - quite a bit of climb so walked some of it. |
| Orienteering race 1:39:09 [4]***** 10.1 km (9:49 / km) +385m 8:15 / km | |
| ahr:176 max:187 spiked:18/25c slept:9.0 shoes: Shiny silver integrators |
| Minging! After a busy week I should never have attempted the M21L today. I was fine till I missed big time at number 5, wasting three or four minutes overshooting the control too high up the hill, and after that I never really got it back physically - really tired. The last 2km was a little better as it started going downhill, but it was a day of lazy route choices and fiddling errors in circles, aswell as some beasting climbs. "Luckily" Eddie died so I still got him, but this has to be one of my worst runs for a while. Still, a good bit of endurance training none the less! |
| Recovery 10:43 [2] | |
| ahr:139 max:162 shoes: Shiny silver integrators |
| Jog back down to assembly. Knackered. |
Saturday Sep 29 |
| Warm up & strides 14:53 [3] | |
| ahr:128 max:182 slept:9.0 |
| Warm up before my light green course at the 11 Man. |
| Orienteering race 21:46 [5]*** 2.9 km (7:30 / km) +115m 6:16 / km | |
| ahr:184 max:196 spiked:10/12c slept:9.0 shoes: Shiny silver integrators |
| Light green at the 11 man. Went off far too fast and screwed up number one like a total nonce, then got it together and pushed really hard round the rest of the course - surprisingly difficult for TD4! I was screwed by the end, but as my heart rate shows, I must have been fair pegging it. |
| Recovery 6:00 [2] | |
| shoes: Shiny silver integrators |
| Nice little bit of recovery with Jess. |