Training Log Archive: jetIn the 7 days ending Feb 26, 2011:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
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