Friday Nov 30 |
 | Note | |
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| ...felt much better by Friday morning! But decided to leave my kit at home for the First Aid weekend so that I would be forced to rest - will do me good! |
Thursday Nov 29 |
| Cycling 45:00 [2] | |
| slept:6.0 (sick) (rest day) |
| Just to work and back - felt okay in the morning but by the time I got home the white spots had appeared on my tonsils and I thought better of going out to train. Unfortunately it was Jesse's last night out in Edinburgh ever, so I went out, I drank three drinks and went to bed by half one, amd miraculously by Friday... |
Wednesday Nov 28 |
| Cycling 39:22 [2] | |
| ahr:119 max:160 |
| Various cycling around town. |
| Circuits 1:00:31 [3] | |
| ahr:107 max:169 shoes: Blue Saucony Grid |
| Ace core session with Steve - the last few floor exercises we did all together were the toughest set yet, all done with 2kg. Plyometrics looking and sounding good. Ace. |
| Note | |
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| I feel like I should add one hour of sweaty bouncing around to Akron/Family to my diary for today - they even let me play tambourine for them! Awesome gig, was knackered by the end, and it went on really late, meaning that by Thursday... |
Tuesday Nov 27 |
| Cycling 19:05 [3] | |
| ahr:114 max:143 slept:9.0 |
| Cycle into work, feeling much better today. |
| Recovery 38:49 [3] | |
| ahr:139 max:171 slept:9.0 |
| Got to intervals late having suffered yet another frigging bike puncture and had to push it home, and felt rubbish, stomach churney, throat a bit scratchy and angry! So I went for a jog with Jess, Tullie, Oleg and Andrew instead and felt much better for it. Will try and get up tomorrow and do intervals if I feel recovered, as I'll have to wait till the bike shop is open to buy a new inner tube before I can head to work anyway. |
Monday Nov 26 |
| Cycling 31:06 [2] | |
| ahr:122 max:156 slept:8.0 |
| Cycle to the dentist and then to work - feeling a bit wobbly post dentist, think I still need to eat more after the weekend. |
| Strength 1:13:32 [4] | |
| ahr:115 max:158 slept:8.0 shoes: Blue Saucony Grid |
| Strength session at the gym - was supposed to be very heavy and I did manage to up every weight, but was pretty tired from the weekend so it wasn't maximal.
Hang cleans from knee 35kg 5 x 5
Split push press behind neck 35kg 5 x 4
Landmines 17.5kg 3 x 10
BB Roll outs 3 x 10 (substitute for kettlebells)
Lateral pull downs 41kg 4 x 5 (couldn't manage 3 x 10s!)
Lock and rolls 3 x 10
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| Cycling 25:05 [2] | |
| ahr:112 max:144 |
| Cycle home, feeling really weak and rubbish, slept for two hours as soon as I got back, then slept all night too. Ooops. |
Sunday Nov 25 |
| Long run 1:49:57 [4] | |
| ahr:160 max:192 slept:6.0 shoes: Integrators |
| Another awesome day in the Peak District. This time we started out from Edale, to run up to the Kinder plateau and do a groovy race in the middle. Managed to get a half decent pace going up the hill and on the flat and way down was running really well, felt so strong and fluid and ace. Stretched it out for the last half an hour on the way down and just about made it to the car after chasing Bedders and David (and failing) on the flat road stretch at the end, legs feeling like jelly, chest pounding, feet hurting. But it was great. Another brilliant day. |
| Orienteering 18:10 [3]***** | |
| ahr:152 max:179 spiked:19/26c shoes: Integrators |
| The most fun map since the Silesia Grand Prix! Ran a "sprint" course on Craney and Neil's map of Mushroom Gardens, and it was mental. Loads of Czech style rock features at 1:1000 scale. Spent the first five minutes going "whhaaaatttt" ans then settled into, went steadily and picked everything off, and it was awesome fun, shooting around in the mist with everyone all over the place. Cheers Nails! |
Saturday Nov 24 |
| Orienteering 2:17:53 [4]**** 12 km (11:29 / km) | |
| ahr:159 max:185 spiked:34/36c slept:6.0 shoes: Integrators |
| Awesome day out with great company on the Peaks in some of the worst conditions I have run in in a long time! Driving wind, icy cold and foggy down to about 20 metres visibility in some patches. Rach had planned a long O with long legs to be run together, then pockets of micro type O which we ran at "sprint" intervals. We arrived late so I set off with Jo and Jenny, and then after the second micro O they went back in and I headed out across the moorland to try and catch the boys to finish it off. We had some good fun until going over the crest at Burbage where we were met with blasting wind, our hands and mouths stopped working and we decided to call it a day. Did about 12km of the 16.6 Rach had planned, but loved every minute of it. Took the first bit easy but then had to run quite hard to catch the boys and stick with them, and I felt ace, still strong by the end. This is what it's all about!
The bath this evening was amazing though! |