Training Log Archive: Jo ShepherdIn the 7 days ending Mar 7, 2011:
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Monday Mar 7, 2011 #
Strength and Conditioning 1:10:00 [3]
S&C
Warm up
BB Back squat 3x3 37.5kg,45kg,47.5kg
BB Shoulder press 3x3 20kg,22.5kg,25kg
Deadlift 3x3 35kg,45kg,47.5kg
TRX pushups 3x8
Turkish Get ups 3x6 7kg
TRX knee tucks 3x8
Plank DB rows 3x10 4kg each side
Flexibility tests
Stretching
Rolling
Warm up
BB Back squat 3x3 37.5kg,45kg,47.5kg
BB Shoulder press 3x3 20kg,22.5kg,25kg
Deadlift 3x3 35kg,45kg,47.5kg
TRX pushups 3x8
Turkish Get ups 3x6 7kg
TRX knee tucks 3x8
Plank DB rows 3x10 4kg each side
Flexibility tests
Stretching
Rolling
Running warm up/down 20:00 [3]
Sunday Mar 6, 2011 #
Event: SOL 1 - Dalrulzion
Orienteering race 1:04:05 [4] ***
SOL1 Dalrulzion
Short Brown
1 - Got a bit confused by scale, unmapped green and the lack of feature for the control
2,3 - Took these slower after getting confused at 1
4,5,6,7,8,9,10 :)
11 - Not good... first of all followed the strip of green to the SE of the strip of green that lead to the control; then came across too high and ended up above the windblow instead of below it, and even once I'd got to the right side of the windblow still took a while to find the control as was a bit too high up the hill on the lower edge of the windblow. Lost c4mins.
12 :)
13 - Think the change from forest to open got me a bit, contours were different to what I'd visualised
14,15,16,17,18,,19,20,21,22,F :)
So a couple of wee blips and one which wasnt so good, but apart from that was fairly steady and I quite enjoyed the course despite it being pretty physical.
Short Brown
1 - Got a bit confused by scale, unmapped green and the lack of feature for the control
2,3 - Took these slower after getting confused at 1
4,5,6,7,8,9,10 :)
11 - Not good... first of all followed the strip of green to the SE of the strip of green that lead to the control; then came across too high and ended up above the windblow instead of below it, and even once I'd got to the right side of the windblow still took a while to find the control as was a bit too high up the hill on the lower edge of the windblow. Lost c4mins.
12 :)
13 - Think the change from forest to open got me a bit, contours were different to what I'd visualised
14,15,16,17,18,,19,20,21,22,F :)
So a couple of wee blips and one which wasnt so good, but apart from that was fairly steady and I quite enjoyed the course despite it being pretty physical.
Running warm up/down 25:00 [3]
Saturday Mar 5, 2011 #
Event: Scottish Sprint Champs
Orienteering race 20:33 [5] ***
Scottish Sprint Champs
North Muirton, Perth
Had a fairly clean run:
1,2,3 :)
4 Overshot whilst preoccupied with planning ahead
5 :)
6 Couldnt deciper from the descriptions which side of the fence it was on, and inevitably I went to the wrong side
7,8,9,10,11,12,13,14,15,16,17,18,19,20 :)
21 Slight concentration lapse made me hesitant approaching the control
22,23,24,25,26,F :)
Could possibly have saved just over a minute.
Came 2nd in W20, 20seconds behind Bex
North Muirton, Perth
Had a fairly clean run:
1,2,3 :)
4 Overshot whilst preoccupied with planning ahead
5 :)
6 Couldnt deciper from the descriptions which side of the fence it was on, and inevitably I went to the wrong side
7,8,9,10,11,12,13,14,15,16,17,18,19,20 :)
21 Slight concentration lapse made me hesitant approaching the control
22,23,24,25,26,F :)
Could possibly have saved just over a minute.
Came 2nd in W20, 20seconds behind Bex
Running warm up/down 15:00 [3]
Friday Mar 4, 2011 #
Strength and Conditioning 1:10:00 [3]
S&C
Warm up
Front Squat 3x3 40kg,37.5kg,37.5kg
BB Bench press 3x3 25kg
Pull ups 3x3 blue band
DB row 3x12 12kg
Nordic Hamstrings 3x6
Weighted V-sits
Palov press
Stretching, flexibility exercises, rolling.
Warm up
Front Squat 3x3 40kg,37.5kg,37.5kg
BB Bench press 3x3 25kg
Pull ups 3x3 blue band
DB row 3x12 12kg
Nordic Hamstrings 3x6
Weighted V-sits
Palov press
Stretching, flexibility exercises, rolling.
Running 20:00 [3]
Thursday Mar 3, 2011 #
Note
(rest day)
Wednesday Mar 2, 2011 #
Strength and Conditioning (Pilates) 1:00:00 [3]
Using 2x1.5kg weights for most of the exercises.
Running 40:00 [3]
Run to and from gym, and to maths tutorial. And then Pollock to CSE again for long run.
Running 1:37:00 [3]
Long run in the Pentlands with Bex and Chloe. Lovely day for it.
Tuesday Mar 1, 2011 #
Running intervals 30:00 [5]
Intervals
6x1km:
1km - 3.39.79
(85s rest)
1km - 3.37.72
(85s rest)
1km - 3.44.41
(105s rest)
1km - 4.04.39
(60s rest)
1km - 4.05.26
(60s rest)
1km - 3.57.96
Started off way too fast! Then somehow managed to do the 2nd one faster...! Managed to keep the 3rd one fast but realised I would probably die if I kept that up so took a longer rest and took the pace down considerably. So I didnt manage my six sub-4min splits this week but I think I'll try to be more sensible and start slower. Quite pleased with the first 3 splits nonetheless since I didnt expect I could manage 3 in a row below 3.45, considering that getting below 3.45 for a single split was rare for me a few months ago :)
*Edit*: Just checked back over all the the weeks I've done intervals at Edinburgh, and it seems that today is the first time I've ever achieved a sub 3.45 1km lap during intervals, let alone achieving three of them! That makes me happy :)
6x1km:
1km - 3.39.79
(85s rest)
1km - 3.37.72
(85s rest)
1km - 3.44.41
(105s rest)
1km - 4.04.39
(60s rest)
1km - 4.05.26
(60s rest)
1km - 3.57.96
Started off way too fast! Then somehow managed to do the 2nd one faster...! Managed to keep the 3rd one fast but realised I would probably die if I kept that up so took a longer rest and took the pace down considerably. So I didnt manage my six sub-4min splits this week but I think I'll try to be more sensible and start slower. Quite pleased with the first 3 splits nonetheless since I didnt expect I could manage 3 in a row below 3.45, considering that getting below 3.45 for a single split was rare for me a few months ago :)
*Edit*: Just checked back over all the the weeks I've done intervals at Edinburgh, and it seems that today is the first time I've ever achieved a sub 3.45 1km lap during intervals, let alone achieving three of them! That makes me happy :)
Running 25:00 [3]