Training Log Archive: KrisIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
Orienteering race 2:00:00 [3] 16.0 km (7:30 / km)
M21E on Beaudesert, took it steady the first bit but then was completly knackered for the second bit. I definatly need a rest. This week was a little bit long.
Saturday Dec 12, 2009 #
Orienteering (WJS) 2:00:00 [2] 16.0 km (7:30 / km)
Welsh junior squad day, shadowed a fair bit but also had the chance to be shadowed. Running well but getting tired in parts.
Friday Dec 11, 2009 #
Strength and Conditioning 2:00:00 [3]
Cycling 15:00 [3]
Thursday Dec 10, 2009 #
Running 1:45:00 [3] 21.0 km (5:00 / km)
Bit of a guess on time...
Run out past ralph to goodwin to meet everyone then down to "flat bit" then 5 x 2km off 2 mins ish then up to daves, then 10 x hill sprints, then home.
Splits - 6.57, 6.54, 6.39, 6.35, 7.01.
Was trying to hold heart rate below about 174 for all the 2ks which meant holding back at some points. Even so, the last one still felt hard.
Run out past ralph to goodwin to meet everyone then down to "flat bit" then 5 x 2km off 2 mins ish then up to daves, then 10 x hill sprints, then home.
Splits - 6.57, 6.54, 6.39, 6.35, 7.01.
Was trying to hold heart rate below about 174 for all the 2ks which meant holding back at some points. Even so, the last one still felt hard.
Cycling 10:00 [3]
Wednesday Dec 9, 2009 #
Note
slept:8.5
Running long 2:20:00 [3] 23.5 km (5:57 / km) +560m 5:19 / km
ahr:151 max:174
Really fun long run with gg.. Took in a bit of everything, path, road, mud, hills, gruffs, rocks, mud, heather, wood, mud, bracken, mud.
Falling score 6:0 to gg. Not a good day for me on that side of things..
Falling score 6:0 to gg. Not a good day for me on that side of things..
Cycling 20:00 [3]
Tuesday Dec 8, 2009 #
Running warm up/down 15:00 [2]
Orienteering tempo 15:00 [4]
ahr:157 max:170
3 little courses round the gardens. Was going well but considering I was the mapper and planner I'd be worried. Found a few things not quite right with the map.
Running hills 20:00 [3]
ahr:160 max:175
Not a huge amount of motivation once I got to this. 2 big ones, 2 little ones, 5 sets of up downs.
Monday Dec 7, 2009 #
Strength and Conditioning 2:20:00 [2]
weight:75.4kg
Have a feeling I left the sheet I wrote it down on but here goes...
Warm up
Double leg bounds 3x6
HHS 4x4 (80,80,85,90) - Dave filmed these and on the last set was pushing up onto my toes a bit so just drop the weight back and think about technique.
SLS 3x2x8 (40)
SLD 3x2x6 (15)
Hamstring things. 3x6 - My god
Oppostie arm cable rows 3x2x8
Press up SB Knee things + SB Hamstring things 3x12
Good massaging after....
Good session after in the gardens. Nearly finished map..
Warm up
Double leg bounds 3x6
HHS 4x4 (80,80,85,90) - Dave filmed these and on the last set was pushing up onto my toes a bit so just drop the weight back and think about technique.
SLS 3x2x8 (40)
SLD 3x2x6 (15)
Hamstring things. 3x6 - My god
Oppostie arm cable rows 3x2x8
Press up SB Knee things + SB Hamstring things 3x12
Good massaging after....
Good session after in the gardens. Nearly finished map..
Running 40:00 [1]
mmm recovery...