Training Archive: churchillIn the 7 days ending 2007-11-17:
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Saturday Nov 17 | ||
| orienteering (EUOC) 1:30:00 [3]0 km ( / km) | |
| Baluaine and banvie
EUOC Training Becky planned the training in three parts: a line course up the hill, a short course on the nicest part of the area then a down hill course back to the bus. i hung controls for the first course so missed out most of the line but ran up the side of the falls which was really nice. 20mins hung controls.technically the area is quite easy, though abit vague in places. but a really nice forest to run through.had golden brown in my head most of the way round. ~40mins ran the downhill course head to head with hector. took a dodgy route through green to one early on and he got away, but caught him when he made a mistake. he got away at the end tho cos my calfs were killing. ~30mins downer on the day when watching the football tho. bloody italians. | ||
| C • but upper again when we pla... 1 | ||
Friday Nov 16 | ||
| Gym (Weights) 1:10:00 [4] | |
| ahr:115 max:146 rhr:58 | ||
| Free Weights am.
warm up: cycle to gym, olypic moves and dynamic warm up 3x 10 single leg squats 35kg 3x 10 romanian dead lift 45kg 3x 10 ab rolls 3x 10 oh squats 20kg 3x 5 russian twists 7.5kg 3x 10 DB row 15kg me and hector did the session together RHR stil not down to usual level but wasn't working too hard | ||
Thursday Nov 15 | ||
| Running (fartleck) 45:00 [4] | |
| rhr:55 | ||
| Terrain run on the seat with Hector, Simon and Rupe. felt ok but i tweaked my left calf abit near the start and i couldn't run it off. both calfs pretty sore by the end
did a farleck all over the seat usually efforting on the hill, tho not an actual structure to the efforts and rests. warm up and down: short jog, cycle back to flat.rego. stretch. | ||
Wednesday Nov 14 | ||
| Gym 1:00:00 [3] | |
| Runners circuits
EUOC & EUHH Steve wasn't there so we just organised our own sessions. olympic moves, hurdles, ab rolls, pull ups and dips, medicine ball banter, YWTAs, calf raises, lunges, plank off | ||
Tuesday Nov 13 | ||
| Running intervals 1:00:00 [4] | |
| Intervals
EUOC and EUHH Edinburgh was pretty crazy tonight, a sub station caught fire so lots of edinburgh blacked out. result: mass looting, rioting, general panic, so we randomly went to pollock halls which was still lit to do our intervals. 12 x ~300m (?) with jog back to start rest 50, 50, 51, 50, 50, 52, 52, 50, 51, 50, 53, roughly 55 rest in between, stopped after 11 cos my calves were sore. 30min jog and stretch warm down | ||
Monday Nov 12 | ||
| Note | |
| Since braids ive not felt great. The race really took it out of me because it was abit too tough after i had a cold, also the braids party was pretty tough too:)
also my calfs are a wreck. don't know why they were so bad but they are! so just rested yesterday and today and did plenty stretching will start training again tomorow. | ||
| C • Take your time getting back into the running, no rush! 2 | ||