Training Log Archive: jetIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Note
saw physio today, got off pretty lightly, only a little swelling, one ligament damaged, very localised, going back on wed
Sunday Feb 27, 2011 #
Orienteering 38:00 [3]
well i was loving it, legs still a bit tired but just kept going, a few annoying points, then cracked my ankle going down the hill. Had to walk about 2k or something back to the assembly with some much appreciated help, painful, going to physio tomorrow so see what the damage is. not happy.
Saturday Feb 26, 2011 #
Running warm up/down 15:00 [2]
runnign to the start which was alot shorter than expected then kinda walking/running back
Orienteering 38:00 [3] 3.7 km (10:16 / km) +210m 8:00 / km
not that happy, legs felt heavy just for s and c change on friday i think, tech ok, except annoyed bout my lack of concentration, where is my alicante focus gone.....i will find it
Friday Feb 25, 2011 #
s+c 1:00:00 [3]
new friday sesion
3*5
front squat 40kg
bb bench press 20 25 30 kg
close grip pull ups on the red band :)
DB rows 12kg
nordic hamstring curls
weighted v-ups 2kg
pavlov press
stretching and rolling
sit and reach 26cm !!! still average
3*5
front squat 40kg
bb bench press 20 25 30 kg
close grip pull ups on the red band :)
DB rows 12kg
nordic hamstring curls
weighted v-ups 2kg
pavlov press
stretching and rolling
sit and reach 26cm !!! still average
Orienteering 52:00 [3] 10.0 km (5:12 / km)
sprint dean village with bex
first course
26mins-
split the second one into two parts
15 mins-
11 min -
feeling slow and heavy but fairly clean, missed a good route cause didn't think i could get through but could.
first course
26mins-
split the second one into two parts
15 mins-
11 min -
feeling slow and heavy but fairly clean, missed a good route cause didn't think i could get through but could.
Cycling 20:00 [3]
10 mins before s+c 30 on/30 off
then 10 mins of effort back from sprint training, racing the cars!
then 10 mins of effort back from sprint training, racing the cars!
Thursday Feb 24, 2011 #
Swimming 38:00 [3]
46 lengths i think, 4 breast stroke/2 front crawl
i will never be a swimmer. fact.
i will never be a swimmer. fact.
Running warm up/down 20:00 [2]
Running hills 20:00 [4]
8*1 min
was sunny t-shirt weather :)
was sunny t-shirt weather :)
Wednesday Feb 23, 2011 #
s+c 50:00 [2]
new wednesday session,
3*5
Close grip pull ups red band
weight press ups 15 kg
bent over row 20,25,30kg
BB roll outs
OH lunges 15kg
side plank pulses
.... stretching and rolling
3*5
Close grip pull ups red band
weight press ups 15 kg
bent over row 20,25,30kg
BB roll outs
OH lunges 15kg
side plank pulses
.... stretching and rolling
Cycling 55:00 [3]
spinning in the gym with BUCS maps, also read one of toni's books, might read some more at some point.
had schools coaching this morning with hector, it went pretty well.
had schools coaching this morning with hector, it went pretty well.
Stretching 10:00 [3]
still feeling my back tight and akey , so stetching and rolling
Tuesday Feb 22, 2011 #
Running intervals 30:00 [4] 6.2 km (4:50 / km)
2.2 km 9.30
4* 1 km 4.22 4.18 4.25 4.19
4* 1 km 4.22 4.18 4.25 4.19
Running warm up/down 25:00 [2]
run and drills, run back with gitte
Monday Feb 21, 2011 #
Running 48:00 [3] 6.9 km (6:57 / km)
run with Malin and Rachaels around arthurs,
s+c 1:00:00 [2]
same warm up, new session,
3*5
Back Squats 40,50,50 kg
OH press 20,22.5 22.5 kg
SLDL 40kg
trx push ups, rather entertaining
turkish get ups 4kg
trx tuck
DB Plank row
rolling and stretching
3*5
Back Squats 40,50,50 kg
OH press 20,22.5 22.5 kg
SLDL 40kg
trx push ups, rather entertaining
turkish get ups 4kg
trx tuck
DB Plank row
rolling and stretching
Sunday Feb 20, 2011 #
Running 1:05:00 [3] 8.5 km (7:39 / km)
with bex around, up, down up...... arthurs seat
Saturday Feb 19, 2011 #
Orienteering race 53:00 [3] 6.5 km (8:09 / km) +240m 6:53 / km
night champs, braids, taking it easy to see how knee was, and it was fine :) happy happy. stopped way to short to 6 but other than that not too bad, just steady.
Running warm up/down 15:00 [2]
stretching before i left the house then just running
Friday Feb 18, 2011 #
s+c 1:00:00 [3]
3*8 everything
dead lift 40kg
bw push ups + 10kg
oh squats 20kg
db row 10kg
db fly 6kg
keiser pp
side plank pulse
sa press
rolling and stretching
dead lift 40kg
bw push ups + 10kg
oh squats 20kg
db row 10kg
db fly 6kg
keiser pp
side plank pulse
sa press
rolling and stretching
Cycling 10:00 [4]
30 on 30 off before s +c
rowing 20:00 [3]
did the 4*4 test , nice and cool in the rowing gym, actually quite enjoyed this
Cycling 15:00 [3]
just a bit of spinning after.
Stretching 10:00 [3]
general and physio
Thursday Feb 17, 2011 #
Cycling 45:00 [3]
Stretching 10:00 [0]
Wednesday Feb 16, 2011 #
s+c 1:00:00 [3]
knee still sore this morning, no hops, hamstrings or single leg things but did everything else.
squats 40kg balance
body weight push up 10kg
med ball puts
cg pull up
med ball slams
stretching rolling
squats 40kg balance
body weight push up 10kg
med ball puts
cg pull up
med ball slams
stretching rolling
Cycling 1:25:00 [3] 31.0 km (2:45 / km)
went to physio, back tight so nerve funny and feeling it in back of knee, so spinning with bex
Tuesday Feb 15, 2011 #
Running intervals 10:00 [4] 2.2 km (4:33 / km)
sore behind my knee, hthink i just got up to fast in the studio and pulled it slightly, was sore so only did one, felt shit,
Running 20:00 [3]
runnign there and then some running after so see if it would loosen off a bit,
Monday Feb 14, 2011 #
s+c 1:00:00 [2]
back to 3*8
front squats 40kg
oh press 20kg
bb lunge
trx fly
db row 10kg
wood chopper 10kg (feet intact :) )
v sits
side planck pulse
rolling stretching sit and reach 23cm
front squats 40kg
oh press 20kg
bb lunge
trx fly
db row 10kg
wood chopper 10kg (feet intact :) )
v sits
side planck pulse
rolling stretching sit and reach 23cm
Running 55:00 [3] 8.8 km (6:15 / km)
run with gitte and malin out to canal and backish.
Sunday Feb 13, 2011 #
Orienteering 1:01:00 [3]
hutton roof,
felt tired and sore throat so was in two minds where tho go out or not but decided just to go, take it slow get it right and just do as much as wanted.
went well, walked alot but got it all fine, didn't seem like i was out for that long
felt tired and sore throat so was in two minds where tho go out or not but decided just to go, take it slow get it right and just do as much as wanted.
went well, walked alot but got it all fine, didn't seem like i was out for that long
Saturday Feb 12, 2011 #
Orienteering 1:20:00 [3] 10.0 km (8:00 / km)
morning training on great tower, compass and contours, easy after alicante, still can make sense of some of the ones on the west? side of the hill.
Orienteering 40:00 [3]
afternoon moor top course,
bit of head cam fever, major idiot on 2, need to look around and don't doubt myself so much, pretty slow after that, not feeling the best
bit of head cam fever, major idiot on 2, need to look around and don't doubt myself so much, pretty slow after that, not feeling the best
Friday Feb 11, 2011 #
s+c 1:00:00 [2]
3*3
deadlift 50kg
bw + push ups 25kg
3*8
oh squat 20kg
db row 10kg
db fly 6kg
kieser pp
pav press
side plank pulse
rolling and stretching
sit and reach 25cm
deadlift 50kg
bw + push ups 25kg
3*8
oh squat 20kg
db row 10kg
db fly 6kg
kieser pp
pav press
side plank pulse
rolling and stretching
sit and reach 25cm
Thursday Feb 10, 2011 #
Note
(rest day)
feeling a bit of the cold and lots of work so wee rest day
Wednesday Feb 9, 2011 #
s+c 50:00 [3]
3*3
back squat 55kg
box jumps
bw push up + 15kg
med ball puts 7kg
pull ups red band
med ball slams 7kg
hamstring curles
sl drives
rolling stretching, it and reach box got to 26cm
back squat 55kg
box jumps
bw push up + 15kg
med ball puts 7kg
pull ups red band
med ball slams 7kg
hamstring curles
sl drives
rolling stretching, it and reach box got to 26cm
Running 20:00 [4]
run to the gym , then 3*4 mins
Running 1:30:00 [3] 9.3 km (9:41 / km) +425m 7:53 / km
running a la pentlands, just on my own, could see hector for the most of it in front of me, lovely day...
Tuesday Feb 8, 2011 #
Running 35:00 [3] 5.0 km (7:00 / km)
morning run, with drills
Running warm up/down 20:00 [2]
Running intervals 34:00 [4] 7.6 km (4:28 / km)
2*2.2 - 9.33 - 9.37
3*1km - 4.20 - 4.26 - 4.23
6*15sec sprint
3*1km - 4.20 - 4.26 - 4.23
6*15sec sprint
Monday Feb 7, 2011 #
s+c 1:00:00 [3]
noting down weights for testing in a few weeks,
front squat 45kg
oh press 25kg
bb lunge 40kg
trx fly
db row 8kg
v sits
woodchopper 10kg
side plank pulse
stretching and rolling
front squat 45kg
oh press 25kg
bb lunge 40kg
trx fly
db row 8kg
v sits
woodchopper 10kg
side plank pulse
stretching and rolling
Running 18:00 [2]
running to and from cse
Sunday Feb 6, 2011 #
Running 1:30:00 [3] 14.0 km (6:26 / km)
as, craigmillar,inch park, kb, past blackford and home
Saturday Feb 5, 2011 #
Running 21:32 [5] 5.0 km (4:18 / km)
park run, all the way with alice. 55 sec faster than in sept
played dodge ball for 2 hours in the afternoon which was not terribly taxing but fun all the same.
played dodge ball for 2 hours in the afternoon which was not terribly taxing but fun all the same.
Running warm up/down 15:00 [3]
a bit of joggin along the front before and some drills.
Friday Feb 4, 2011 #
Cycling 45:00 [3]
spinning before home and dinner, actually watched the news, felt very intellectual / gay
s+c 1:00:00 [2]
back to the gym, same old, only 3reps of 3 so upping the weight
Thursday Feb 3, 2011 #
Orienteering 20:00 [3]
last morning in alicante, going well
Wednesday Feb 2, 2011 #
Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
walked first 4 with toni doing some talk-o, really helpful.
then did th rest with 3 legs hands drawn. all well, everything seemed right, only number 9 i was pulled round the small hill, but found myself. contours, veg all making sense now.
then did th rest with 3 legs hands drawn. all well, everything seemed right, only number 9 i was pulled round the small hill, but found myself. contours, veg all making sense now.
Orienteering 17:00 [3] 2.2 km (7:44 / km)
afternoon sprint, not exactly sprinting but not really bothered all spot on apart from last control where map didn't make sense. too hot
Orienteering 48:33 [3] 5.66 km (8:35 / km)
afternoon middle, really liking doing proper courses instead of just little training one, find it better to put things in to practice, really happy with this one, loss of focus at 3 ment i kind of stumbled across it whihc is not very good, think some work on long legs, other than that happy
Jacuzzi and icing of calfs in pool.
Jacuzzi and icing of calfs in pool.
Tuesday Feb 1, 2011 #
Orienteering 25:00 [4] 3.9 km (6:25 / km)
pretty cool sprint in alicante, castle thing, major simplification and working out the best route from he next control back definitely needed. taking time to select route as simple to execute.
went on a wee toni tour after for a wee Kababish!
went on a wee toni tour after for a wee Kababish!
Orienteering 1:11:00 [3] 7.5 km (9:28 / km)
back to the mountains, not as tricky as sunday. did course from wr event in 2007. good stuff, could have taken somepath routes but decided to try straight, def faster on paths and valleys and stuff annoying although saying that very runnable and enjoyable. 2 pointless legs, one of whish i was scared off falling 30 metres down a muddy bank, stupid! cut short as sooooo hungry!
home for a jacuzzi
home for a jacuzzi
Orienteering 30:00 [3]
night-o.... well running to the start, 10 mins of oing, lighting dimming, ran home. was not getting caught out there with no light, scary enough as it is.