Training Log Archive: daveabrams

normal 45/15s
was knackered today. had a 10-5 day and went straight from labs.
knees were really feeling it from the weekend so couldn't do any of the jumping exercises.
was finding the core stuff tough as well

2nd leg mens premier
rob brought us back 20 secs down on the lead
could see neil northrop in the distance for the first few controls.
was with ben stevens for most of the race
we were running well and only made a 30 sec error on no7.
slightly poor route choice to 14 but managed to come back in 2nd.
shminty couldn't quite reel in rob baker but really pleased with 2nd place
good prizes too :)

Event: British Orienteering Champs
 

another poor race
was running well but lost a lot of time on a couple of controls
drifted way off left on no2 and lost bout 1.5mins
poor route to 7, going round the bottom of the hill
caught up cherry at 9, then was too far left to 10. realised where i was but started navigated to 11 instead of 10. got to 11 then had to go back to 10. 3 mins lost
rest of course was pretty good; slightly poor route to 18.
need to cut out the big errors (as well as smaller ones).

straight line = 13.8

took laura out on the W21V course for a bit of o training
working on attack points, bearings and having a plan for each leg
running time = 49:18

went for a slow jog to loosen off the legs
down to endclfife, part way through bingham then back along riverdale road.
sides of calves were constantly aching for some reason??????

went down slightly early but some dick wouldn't let us in the s&c suite. so warmed up in the corridor til dave got there
then rest of warm up
bar warm up
overhead box squats;steadily improving but my wrists keep giving up after ~5 reps.
completely dided on back squats. started at 60kg but technique was awful. eneded up using just the bar and getting the technique right. quads just wouldn't work today
split squats with 15kg dumbells; felt much better
DB circuits: chest press 10,8,8 @15kg. found out i was doing incline row completely wrong from the start. found out how to do it properly so did 10,8,8 @10kg
shoulder press 10,8,8 @ 7.5kg (last set was a killer) + 26kg assited chin
plank circuits

5 mins on x-trainer
chest press: 3*12*30kg (found this really hard today)
vertical traction: 3*12 @ 50,55,55
cruches on med ball with 10kg weight: 3*20
DB chest press and incline row: 4*10 on each
forwards facing vert traction: 3*12 @ 52.5,55,55
tricep pulldown machine: 3*12*35kg
crunches with 15kg weight: 3*20kg

felt quite tired today

legs didn't feel like anything too intensive so decided to go for a 'jog'
however, when i started i felt quite good so it turned into a bit of a tempo run
along endcliffe vale road, clarkehouse, down to uni, winter street, crookesmoor, springvale road, down crookes to broomhill and back along fulwood.

watch went really wrong today. didn't get any single til got to glossop road. then the rest of the gps track is all over the place until i got to springvale road. so measured on mapmyrun instead.