Sunday Oct 5 |
 | Technical Orienteering race 1:05:00 [4] 7.5 km (8:40 / km) +385m 6:54 / km | |
| (sick) |
| SoSol at the hermatage. Didn't feel great cold has got worse and just felt tired on the course. Don't know my exact time but was around 65, something went wrong with the si. Also technically poor just couldn't concentrate with this cold. Seems to be different from the one last week, this ones all in my head and just feel a bit dizzy all the time. |
Saturday Oct 4 |
| streching 30:00 [0] | |
| (rest day) |
| Was offered a run in the pentlands and turned it down. Quite happy a bout that because i woke up with a scratchy throght and thought i was best just resting. |
Friday Oct 3 |
| cycling 20:00 [4] 11 km (1:49 / km) | |
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| Cycling at the gym, pushed a bit. |
| Gym (wieghts) 30:00 [3] | |
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| Did upper body wieghts because i need to work on that but just took it easy. |
Thursday Oct 2 |
| Slow run 35:00 [2] 7 km (5:00 / km) | |
| ahr:154 max:180 |
| Slow run to medows then up to hunters bog then home from hunters bog. |
| Intervals 22:00 [4] 4.5 km (4:53 / km) | |
| ahr:183 max:197 |
| Pyramid intervals with hare and hounds on hunters bog.
Did: 1min,2min,3min,4min,3min,2min,1min with 1min rest between each. They were all above race speed but not eyeballs out stuff. Managed to stay in the first 4 for them all (it wasn't the strongest turnout!) which i was happy about. Was actually a good session almost on terrain, just rocky slippy paths, which i enjoyed! |
Wednesday Oct 1 |
| Slow run 58:00 [3] 11 km (5:16 / km) | |
| ahr:168 max:183 |
| Run up arthurs seat before ciurcits. Then run round aurthurs seat with brian and simonje after both at a steady pace. |
| ciurcits (Runners) 1:00:00 [3] | |
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| Runners ciurcit at the gym good ciurcit did running drills and some plyometrics then we got onto upper body stuff. I badly need to work on my upper body, i was a bit of a disgrace. But definatley going to be a regular weekly session, thimk i will get a lot out of it strength wise. |
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| C • Steady boy 2 |
Tuesday Sep 30 |
| Warm Up/Down 18:00 [2] 4 km (4:30 / km) | |
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| Jog to and from the gym |
| Gym 45:00 [4] 5 km (9:00 / km) | |
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| Rowed 5km in 20:04 was early in the morning so wasn't really going for it but my timing was all over the place. I didn't feel very efficient.
Then did some core work of around 20mins.
Met Hector as well just as i was finishing up. First time i've seen him so far in edinburgh. |
| Warm Up/Down 30:00 [2] 5 km (6:00 / km) | |
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| Jogging to and from the medows. Also warum up jog with the interval people then some drills. |
| Intervals 21:00 [5] 4.8 km (4:22 / km) | |
| ahr:182 max:204 |
| Interval session on the medows (my first!) Went in the second group and i think thats where i'll be staying untill i get a lot faster. We did 6x800m with 90s rest. Times were: 2.15,2.14,2.17,2.18,2.17,2.17mins I managed to stay towards the front of the group, don't think i was more than 3s off the first guy on any of the intervals, so happy about that. Overall it was a good session, pushed harder that i thought i was just because there were others around, and looking forward to next weeks.
(After more measuring of the route fund that intervals are a little shorter, more like 750m, lying harries) |
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| C • 800's 3 |
Monday Sep 29 |
| streching 30:00 [0] | |
| (rest day) |
| Nice streching session to loosen myself off after the weekend. Still feeling tired so am going to make the most of my one semi-lie-in tonight. Also does anyome have any idea why my left bum muscles might be so much tighter than my right? Its a mystery. |
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| C • Over compensation 1 |