Training Log Archive: Jo ShepherdIn the 7 days ending Mar 13, 2011:
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Sunday Mar 13, 2011 #
Orienteering race 1:15:00 [4]
Alumni Weekend Long-O
Starting from George Square, Meadows, Arthurs Seat, Royal Mile and back to George Square. Change of maps from city map to Arthurs Seat map to city map. Ran it in my trainers which wasn't too bad except for a couple of the steeper parts of AS. Really enjoyed it :)
Starting from George Square, Meadows, Arthurs Seat, Royal Mile and back to George Square. Change of maps from city map to Arthurs Seat map to city map. Ran it in my trainers which wasn't too bad except for a couple of the steeper parts of AS. Really enjoyed it :)
Running warm up/down 12:00 [3]
Jog to George Square and then a bit more before starting.
Saturday Mar 12, 2011 #
Running warm up/down 25:00 [3]
To KB with Kirstin, and most of the way back.
Orienteering race 26:04 [4]
EUOC Alumni Weekend
KB Sprint
Just took it clean and careful since there was a fair bit of slush on the ground. Was a good course and really enjoyed it.
KB Sprint
Just took it clean and careful since there was a fair bit of slush on the ground. Was a good course and really enjoyed it.
Friday Mar 11, 2011 #
Strength and Conditioning 1:10:00 [3]
Same as last friday.
Warm up
Front squat 3x3 40kg
BB bench press 3x3 25kg,27.5kg,30kg
Pull ups 3x3 (blue band)
DB row 3x6 each side 10kg
Nordic hamstrings 3x6
V-sits 5kg ball 3x8
Palov press 3x6
Stretching, rolling, flexibility.
Warm up
Front squat 3x3 40kg
BB bench press 3x3 25kg,27.5kg,30kg
Pull ups 3x3 (blue band)
DB row 3x6 each side 10kg
Nordic hamstrings 3x6
V-sits 5kg ball 3x8
Palov press 3x6
Stretching, rolling, flexibility.
Running 20:00 [3]
Didnt want to wake up this morning since we had a fire alarm in Baird House at 1.45am and weren't allowed back into the building till around 3am... a load of drunken idiots pulled a fire extinguisher off the wall in the common room and smashed a load more ceiling tiles. Luckily we managed to get inside the entrance to the canteen to keep warmish but it wasnt much fun, especially when I knew I has getting up at 6.30am for training.
Cycling 14:00 [3]
In the gym before S&C, half dead.
Thursday Mar 10, 2011 #
Orienteering 1:08:00 [3]
Fight With The Night on Blackford Hill
A wet, muddy and very slippery yet somehow very enjoyable course. Was going pretty slow and steady since slipping about the place and wasnt worth getting injured or anything. Forgot to charge my good headtorch so did it in my wee petzl tikka, didnt seem too bad till I met other people's headtorches... :) Good fun.
A wet, muddy and very slippery yet somehow very enjoyable course. Was going pretty slow and steady since slipping about the place and wasnt worth getting injured or anything. Forgot to charge my good headtorch so did it in my wee petzl tikka, didnt seem too bad till I met other people's headtorches... :) Good fun.
Running 30:00 [3]
To/from FWTN with Kirstin
Wednesday Mar 9, 2011 #
Strength and Conditioning (Pilates) 1:00:00 [3]
Focussed a lot on flexibility and balance today
Running 20:00 [3]
Cycling 8:30 [3]
In gym before Pilates
Running long 1:15:00 [3]
Long run round Arthur's Seat with James then up over and about on my own.
Tuesday Mar 8, 2011 #
Running intervals 30:00 [4]
Intervals
6x1km
Decided that tonight I'd try to beat the target I set a few weeks ago to do 6x1km with each rep at sub-4min, since Kirstin wasn't there :P I'd not feel compelled to go too fast at the start!
And I succeeded :)
1km - 3.52.01
1km - 3.54.77
1km - 3.53.33
1km - 3.50.96
1km - 3.55.50
1km - 3.50.31
60seconds rest between each
So really, I managed quite comfortably :) Was terrified that my 4th lap was going too slow, so did a bit of a boost near the end of it and then realised it was faster than the others so that was a bit silly, but luckily it didnt affect the next laps too much. Was probably quite good for me to pace myself for a change, it definitely got me more consistent times.
6x1km
Decided that tonight I'd try to beat the target I set a few weeks ago to do 6x1km with each rep at sub-4min, since Kirstin wasn't there :P I'd not feel compelled to go too fast at the start!
And I succeeded :)
1km - 3.52.01
1km - 3.54.77
1km - 3.53.33
1km - 3.50.96
1km - 3.55.50
1km - 3.50.31
60seconds rest between each
So really, I managed quite comfortably :) Was terrified that my 4th lap was going too slow, so did a bit of a boost near the end of it and then realised it was faster than the others so that was a bit silly, but luckily it didnt affect the next laps too much. Was probably quite good for me to pace myself for a change, it definitely got me more consistent times.
Running warm up/down 20:00 [3]
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]