Training Archive: TullsterIn the 7 days ending 2008-10-05:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Oct 5 | ||
| Orienteering race 1:01:58 [4] 7.4 km (8:22 / km) +400m 6:36 / km | |
| ahr:173 max:160 shoes: Walsh pb trainer2 | ||
| SoSol at Hermitage and Craig Vinean. Feeling pretty sore and tired before the start, not the best for a tough area! Orienteering was pretty poor for most of it, seemed to make small mistakes on at least half the controls. Added to feeling slow expected to be miles down, but seems most other faired the same. Overall, was a good workout, map not the greatest but a tough area that wasn't easy to run well on. | ||
| Running warm up/down 15:00 [1] | |
| shoes: Walsh pb trainer2 | ||
Saturday Oct 4 | ||
| Running long 1:20:00 [3] | |
| shoes: Walsh pb trainer2 | ||
| What a day! Really wet and windy so felt quite pleased with ourselves for making it out to the pentlands. Ran with doug and Nixon from Flotterstone. Kept low which was definately a good plan, then went up south black hill then back along the tops. wind on the top of carnethy was unreal! | ||
| C • I sense a distinct lack of ... 2 | ||
Friday Oct 3 | ||
| Free Weights 30:00 [4] | |
| shoes: Brooks adrenaline | ||
| Feeling pretty tired with a week of cycling down leith for 8.30, being there all day then the slog home. But extra training! Went to the gym on the way home.
squats - 3x10 - 65kg sldl - 3x10 - 60kg oh push press - 3x10 - 35kg leg raises - 3x3 | ||
| core/balance gym work 20:00 [2] | |
Thursday Oct 2 | ||
| Running intervals 22:00 [4] 6 km (3:40 / km) | |
| shoes: Brooks trance 7 | ||
| Intervals in hunters bog with the haries. Me and spongey doing it for the orienteers. Nixon there supporting too. Felt pretty good, running in the first 2/3 for most of it. Pyramid of 1,2,3,4,3,2,1 with 1min in between. Felt quite strong on the 4 which was good. Got passed by spongey on the last 1 up the hill! Good fun session | ||
| Running warm up/down 30:00 [1] 5 km (6:00 / km) | |
| shoes: Brooks trance 7 | ||
Wednesday Oct 1 | ||
| runners circuits 1:00:00 [4] | |
| shoes: Brooks adrenaline | ||
| Good turnout. Did lots of stuff. pretty tough! | ||
Tuesday Sep 30 | ||
| Running intervals 19:00 [5] 4 km (4:45 / km) | |
| shoes: Brooks trance 7 | ||
| EUOC/EUHH intervals.
full session was 5x1km with 2min rest, but i only left the gps at leith at 6 so had to nail it home on the bike then run to intervals. Very happy to make it with three still to go. tough going straight into it. very good top group, ck running in the middle under 3.05 every time. glad to have missed the first one which hector nailed in 2.50! did one myself after to make it four which was enough! 3.12 3.12 3.10 3.16 | ||
| C • didn't notice you tap one o... 1 | ||
| Running warm up/down 30:00 [1] 4 km (7:30 / km) | |
| shoes: Brooks trance 7 | ||
Monday Sep 29 | ||
| Free Weights 30:00 [3] | |
| shoes: Brooks adrenaline | ||
| Early morning weights sesh.
Quite tired but ok. SIngle leg squats - 40 - 3x10 bent over row - 40 - 3x10 hang cleans - 50 - 3x5 leg raises - 3x3 | ||
| core/balance gym work 20:00 [3] | |
| Running long 1:30:00 [2] | |
| shoes: Brooks trance 7 | ||
| 30mins with CK, DOug and Hero before the haries jog. then the haries jog which went down the bog, around the seat, bog again and home. Weather was a bit miserable and good big group at a decent pace, perfect pace for a jog (though some were struggling up the hill a bit) Good few euocers out. chatted to a german guy called philip who is keen on orienteering. | ||