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Training Log Archive: Shminty

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running10 7:12:32 55.94(7:44) 90.03(4:48) 150
  Strength and Conditioning4 1:55:00
  Orienteering1 1:00:05 5.95(10:06) 9.57(6:17)
  Cross Trainer1 8:00
  Drills1 5:00
  Total12 10:20:37 61.89 99.6 150
  [1-5]11 10:10:37

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MoTuWeThFrSaSu

Sunday Feb 17 #

10 PM

Strength and Conditioning 10:00 [0]

Long day travelling to Turkey

Saturday Feb 16 #

8 AM

Running 1:34:04 [2] 21.47 km (4:23 / km)
shoes: Asics Nimbus 18

Stirling Loop
6 PM

Running 26:33 [1] 5.18 km (5:08 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 110,110, 115kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors ~ 10 9kg, 8, 11kg, 6 14kg, 4 16kg
Step Ups 8x2sets 45kg
Medicine Ball balancing (~5mins) 5kg(normal) ball

Friday Feb 15 #

10 AM

Running 25:00 [4] 6.82 km (3:40 / km) +150m 3:18 / km
shoes: Asics Nimbus 18

5x5mins
From below the track, past Wallace Mon, through back of the uni, uBoA then a final rep up Pendreich Road.

Running 39:33 [1] 8.02 km (4:56 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

7 PM

Running 31:56 [1] 6.34 km (5:02 / km)
shoes: Asics Nimbus 18

Thursday Feb 14 #

11 AM

Running 6:42 [1] 1.1 km (6:05 / km)
shoes: Kalenji Trail

Falkland Mapping
5 PM

Running 12:27 [1] 2.04 km (6:06 / km)
shoes: Kalenji Trail

8 PM

Running 27:47 [2] 6.18 km (4:30 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 110,110, 115kg
Step Ups 8x3sets 40,40,45kg
Deadlifts 10x3sets 35,35,37.5kg
Medicine Ball balancing (~10mins) 5kg(normal) ball
Lunges onto bosu with bar

Running 13:14 [1] 2.65 km (5:00 / km)
shoes: Asics Nimbus 18

Wednesday Feb 13 #

9 AM

Running 1:11:31 [1] 11.95 km (5:59 / km)
shoes: Asics Trail Shoe

Dumyat - updating the map.
6 PM

Running 10:57 [1] 2.13 km (5:08 / km)
shoes: VJ Bold

Orienteering 1:00:05 [3] 9.57 km (6:17 / km)
shoes: VJ Bold

Devilla
Bit more phyiscal underfoot than I expected so not able to get HR as high as hoped. Followed GG for much of the second half.

Running 11:05 [1] 2.11 km (5:15 / km)
shoes: VJ Bold

Tuesday Feb 12 #

5 PM

Running 1:01:43 [2] 14.04 km (4:24 / km)
shoes: Asics Nimbus 18

Monday Feb 11 #

8 PM

Cross Trainer 8:00 [1]

Waiting for some space on the bars, never seen the gym so busy!

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 110,110, 115kg
Step Ups 8x3sets 40,40,42.5kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors ~ 10 9kg, 8, 11kg, 6 14kg, 4 16kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

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