Training Log Archive: Tullster

Tensmuir SoSol. Shite run!
Made an awful mistake on the way to no. 4 and got really pissed off. Ran hard for the next few and was going pretty well at this point. Then vague one in the green. Met Scotia who was hunting for it and got distracted so losty a few minutes looking for it. Cocked up the next one too. After that was generally a bit scrappy and got quite tired. Stupid mistake on no. 19. Map is poor in placdes but shouldn't be an excuse. Not the way to orienteer. Need to get badck in control.

Before and after. Beautiful frozen beach. Sweet

3 km time trial at Meadowbank (we alked in the gate at the side - £3.50 no thanks). Doug, Hector and Jack all giving it a go. This was my first attempt at this. Conditions were bright and sunny with no wind if a bit cold! (track was a little icy but fine in spikes) Knew I wasn't going to break any records so decided to aim for 10mins. Set off quicker than this on the first lap then settled into a pace. Didn't feel very fluid at all, really need to develop the road/track speed in the legs.
Splits were
1.53 (600)
1.21
1.22
1.22
1.23
1.21
1.21
Dopug finished in 10.04. we could well be the finest track athletes to come out of teviothead.
Overall, not a bad first attempt. next time we'll go for the "magical" 10 min barrier!

C • the first one is only good ... 2

legs ouch

Free weights session in the evening. Legs sore so didn't work them too hard.
oh squat - 30 - 3x10
hang clean - 50 - 3x5
bent over row - 40 - 3x10
leg raises - 3x3
lock and rolls - 3x10

night shift + tutorial + afternoon shift = rest day.
A guy came in to a&e yesterday evening with an 18in knife sticking out of his back. Craziest thing I have ever seen.

So the bike wasn't in ideal condition, as Nixon commented. Chain had seized up a bit. I had cleaned it a bit honest...just not very well, or with the right stuff. Soo...bit of wd40 loosened it off, the degreased the whole thing then washed that off, gave it a dry, slapped on some lubricant oil - brand new. Did 4 laps of the seat. Road was damp and really slippy in places. Back wheel started flicking out under braking at pollock roundabout, which is never nice, so decided to take all the roundabout v careful after that. Was good to be out, legs still sore but felt ok, better than running. was a bit excited and took the hill a little fast first time. took it easier the next 2. round the top at the south west side before the road drops down there was a kind of wind tunnel effect which made it harder than cycling up the hill here. was thinking a little about the new years day tri...why did I enter that?! I hope it's not too cold/at all wet/or too windy. so all unlikely in january then...

C • ahh, the wind tunnel, how i... 1

EUOC/EUHH intervals.
6x800 (740) with 45s rest.
Legs tight and sore from yestererdays gym (bishop has a lot to answer for!)
Going was tough tonight with the short rest.
Times were slooow. Good to finish the session though.
2.20
2.19
2.21
2.21
2.20
2.25

single leg squat - 35/40/40 - 3x10 (sore on the glutes)
sldl - 60 - 3x10
oh press - 30kg - 3x10 (struggling)
leg raises - 3x3
lock and rolls - 3x10
Generally quite tired