Friday Apr 18 |
 | Orienteering 26:29 [3]**** 3.2 km (8:17 / km) | |
| ahr:165 max:180 shoes: Integrators |
| Short leg stretch at Roseisle, gorgeous as ever. Was being a muppet at first and not making any plans, then got it together by the end. Amazing evening, stunning weather. |
Thursday Apr 17 |
| Cycling 17:54 [2] | |
| ahr:117 max:153 |
| Cycling into work. |
| Cycling 36:53 [2] | |
| ahr:109 max:147 |
| Cycle home via Mr Ghafoor, who luckily wasn't in so I didn't have to talk to him. Whew. |
| Running 41:53 [3] | |
| ahr:151 max:190 shoes: Saucony Cohesion |
| Warm up session for the British with a small EUOC crew. Warm up jog, good strides, then lap of the Meadows with 8 wind ups of different lengths, none more than a minute, 4 minutes hard work in total. Tough into the wind but feeling alright, legs not quite as loose as I would like but this will hopefully be sorted by a jog at Roseisle tomorrow evening. |
Wednesday Apr 16 |
| Cycling 15:42 [2] | |
| ahr:115 max:144 |
| Into work. |
| Cycling 20:39 [2] | |
| ahr:119 max:156 |
| To the gym. The traffic lights didn't like me at all today. |
| Circuits 52:38 [2] | |
| ahr:115 max:170 shoes: Saucony Cohesion |
| Easy session in the gym - some agility, some low level plyos, a few medicine ball sits up, and that was that. |
| Recovery 27:06 [2] | |
| ahr:87 max:107 |
| Some spinning and a really good stretch whilst having an argument with Kir about everyone spending far too much time in the library. |
Tuesday Apr 15 |
| Cycling 18:42 [2] | |
| ahr:126 max:150 shoes: Saucony Cohesion |
| Into work. |
| Cycling 22:13 [2] | |
| ahr:122 max:152 shoes: Saucony Cohesion |
| Cycle home, legs struggling to push the pedals, feeling those squats! |
| Warm up & strides 17:09 [3] | |
| ahr:136 max:162 shoes: Saucony Cohesion |
| Warm up jog before intervals and some half hearted strides while the other girls were on their warm down. Stupid over running seminars. |
| Intervals 6:16 [5] 2 km (3:08 / km) | |
| ahr:174 max:194 |
| Short and quick intervals session. Was feeling the squats in the legs but still powerful despite the DOMS, and times respectable, especially as I was running alone. 800, 600, 400, 200, 90 secs rest.
2.30, 1.58, 1.15, 0.33 |
| Recovery 17:32 [3] | |
| ahr:156 max:178 shoes: Saucony Cohesion |
| Warm down jog back home. |
Monday Apr 14 |
| Cycling 19:21 [2] | |
| ahr:132 max:162 |
| To the gym then the lab. |
| Strength 1:02:48 [3] | |
| ahr:106 max:156 shoes: Saucony Cohesion |
| Strength session - Steve talked me through it as a pre BOC special. Did the usual warm up and light olympic moves (these are great to keep in for flexibility and practise). Then did
10 x squats with 20kg
Half squats 5 x 50kg, 3 x 70kg, 1 x 80kg (my first Monro!)
Cleans 3 x 3 40kg
Push presses ultra quick 30kg 4 x 3
Short session, feel much better after than before, but real sense of achievement, especially with the half squats - bar was leaving the shoulders with the upward force, I was a bit scared but it was all good. |
| Cycling 21:17 [2] | |
| ahr:121 max:151 shoes: Saucony Cohesion |
| Cycle home. |
| Recovery 28:10 [2] | |
| ahr:139 max:149 shoes: Saucony Cohesion |
| Jog the long way down to Cameron Toll via the Innocent Railway. Glorious day, feeling a bit stiff! |
| |
| C • innocent day? 3 |
Sunday Apr 13 |
| Note | |
| (rest day) |
| Watched the marathon, lots of standing up and a bit of sprinting about to try and catch Dee up. He was a total legend, 3.55 despite some major ankle issues, and the fastest CF marathon ever run. What a star! |
Saturday Apr 12 |
| Running 29:24 [4] | |
| ahr:166 max:186 shoes: Saucony Cohesion |
| Run at a fair pace to Greenwich Park from Rotherhithe, trying to stick on the Thames Path. |
| Intervals 20:00 [5] | |
| ahr:187 max:195 shoes: Saucony Cohesion |
| Awesome Foxdal session in Greenwich Park. Powered up the hill on the first rep (90x30s), and after that heart rate never fell below 180, even on the rests, but instead of struggling everything was powerful, quick, and controlled. A great end to my first proper week of training since before the hospital. Fantastic fun. |
| Running 25:13 [5] | |
| ahr:184 max:190 shoes: Saucony Cohesion |
| Was a bit late by now so legged it back to Eleanor's - pretty much totally done in by the end, but loved every second of it. Rest day tomorrow to watch the marathon!
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