Training Log Archive: KrisIn the 7 days ending Jan 24, 2010:
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Saturday Jan 23, 2010 #
Running 20:00 [2]
Warm up and drils.
Orienteering (sprint) 20:00 [3]
Sprint course.
Missed the paved gap on number one so ran down some shit muddy path but apart from that was good and nothing major, still feel a bit rusty and legs didnt like the hills. 17 30ish.
Stacked it coming down the hill and slid like 30m past some people playing tennis, nice and cold.
Missed the paved gap on number one so ran down some shit muddy path but apart from that was good and nothing major, still feel a bit rusty and legs didnt like the hills. 17 30ish.
Stacked it coming down the hill and slid like 30m past some people playing tennis, nice and cold.
Orienteering (ultrasprint) 30:00 [3]
Started slow but got faster and was running well by the end. Not happy about all the river crossing though. Still freezing.
Friday Jan 22, 2010 #
Strength and Conditioning 1:30:00 [3]
Down the gym...
spinning, box drops, 4 x 4 half squats ((50) 70,75,80,85), 3x2x5 Bulgarian split squats (30,35,40), 3x6 Good mornings (30,35,40), 3x10 Ecc ham lowers, 3x2x6 cable row squats (13.5, 16.5, 18.5), 3x8 leg change things,, 3x6 hamstring bridge, spinning, little roll.
spinning, box drops, 4 x 4 half squats ((50) 70,75,80,85), 3x2x5 Bulgarian split squats (30,35,40), 3x6 Good mornings (30,35,40), 3x10 Ecc ham lowers, 3x2x6 cable row squats (13.5, 16.5, 18.5), 3x8 leg change things,, 3x6 hamstring bridge, spinning, little roll.
Thursday Jan 21, 2010 #
Running 50:00 [2]
Run down EIS and warm up when there.
Running intervals 30:00 [5]
10k relay with Dave. 200m on, then rest while dave ran. Aimed for the first few laps to be on wr pace, but slipped off that after 3 or 4 then the middle bit really hurt but battled through. Finished in 28.23. Worked very hard and feel good for doing so now.
Running 10:00 [1]
Very Very slow cool down.
Wednesday Jan 20, 2010 #
Running 1:00:00 [3]
Run out to Loxley. Very lost but got there in the end.
Orienteering 40:00 [3]
Running strong but orienteering really rusty. 25 doing 3/4s of the course and then 15 collecting.
Tuesday Jan 19, 2010 #
Running 1:10:00 [3]
Run with Treb and Poo Boy, lots of different efforts.
Cycling 10:00 [3]
Monday Jan 18, 2010 #
Running 20:00 [2]
Jogging to Hallam and then back via tescos.
Strength and Conditioning 2:20:00 [3]
Hardly anyone there today.
Spinning warm up, then (dots, jumps, ols, bar warm up) x 3
Bashed my leg on the box and getting better at bar warm up, still cant do the squat or the everyone together ones though.
Then:
Front Squat x 4: 20, 30, 35, 40, 40
Lunge onto box x 5 each leg: 20, 40, 40, 40. (felt really wobbly getting used to it.)
Calf raises x 8: 20, 40, 50, 60, 70
[DB Chest Press/DB row/Dips]: 3x6 superset: 10, 12.5, -26 Lost a bit of control in last set of presses.
BB Roll Outs: 1.5x6 then 1.5x6 of swiss ball rollouts. Didnt feel like I had enough in my shoulders to be able to roll it back from that far away.
Glute Hammys: 3x6
Then warm down on bike, stretch and massage.
Good session, dragged out due to being taught everything and a little bit of procrastinating from work but lots of new stuff and seems good.
Spinning warm up, then (dots, jumps, ols, bar warm up) x 3
Bashed my leg on the box and getting better at bar warm up, still cant do the squat or the everyone together ones though.
Then:
Front Squat x 4: 20, 30, 35, 40, 40
Lunge onto box x 5 each leg: 20, 40, 40, 40. (felt really wobbly getting used to it.)
Calf raises x 8: 20, 40, 50, 60, 70
[DB Chest Press/DB row/Dips]: 3x6 superset: 10, 12.5, -26 Lost a bit of control in last set of presses.
BB Roll Outs: 1.5x6 then 1.5x6 of swiss ball rollouts. Didnt feel like I had enough in my shoulders to be able to roll it back from that far away.
Glute Hammys: 3x6
Then warm down on bike, stretch and massage.
Good session, dragged out due to being taught everything and a little bit of procrastinating from work but lots of new stuff and seems good.
Cycling 15:00 [3]