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Training Log Archive: BB.

In the 7 days ending Feb 18:

activity # timemileskm+m
  Gym6 7:20:00 1.55 2.5
  Running3 1:31:50 12.29(7:28) 19.78(4:39) 417
  Orienteering1 43:04 4.14(10:24) 6.66(6:28) 140
  Total8 9:34:54 17.98 28.94 557

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Sunday Feb 18 #

Running warm up/down 4:26 [3] 0.83 km (5:20 / km)

11 AM

Orienteering 43:04 [3] 6.66 km (6:28 / km) +140m 5:51 / km

Not in any running shape really so plan was to get some alright nav under my belt and just cruise around and stay in control. Worked alright

Exited 7 poorly from not planning
13- checked my compass and thought I could see the feature so ran to it and realised i was too far left
22- mid route stopped concentrating and took a wrong path corrected relatively quickly

Apart from those was just very slow
3 PM

Gym 1:00:00 [3]

Deadlifts up to 150kg
Power cleans up to 80kg
Squats up to 100kg
Leg extension

Week off the gym in a weeks time when I go on holiday body will be ready for that glutes are tight

Saturday Feb 17 #

Gym 1:15:00 [3]

Bench press focus again today. Solid work on some arms as well.

Light Olympic lifts working on pure speed forgetting the weight

Friday Feb 16 #

Gym 1:00:00 [3]

Shoulders

Thursday Feb 15 #

Gym 1:15:00 [3]

Warm up then straight in
Flat bench
70kgx10
80x3
5x1 85kg, 87, 90, 92, 92 (nobody around to spot so couldn’t push as hard as I wanted)
70kgx10
Incline DB bench
4x10 with 30kg DB’s failed last set
Isolation exercises for upper chest
Isolating triceps
Continuing to learn Olympic lifts


Running 24:22 [3] 5.02 km (4:51 / km) +124m 4:19 / km

Feeling flat and heavy. Still got a segment CR up the hill home some how

Tuesday Feb 13 #

Gym 1:20:00 [3] 2.5 km (32:00 / km)

A bit low on energy levels today and it was legs so not great
Power cleans 10x1 mainly @80kg
Deadlifts feet together 1x10@100, 1x8@120, 2x5@130kg
Deadlifts out of 30cm blocks 1x15@140, 1x6@160kg, 1x3@170kg 1x2@175kg
Squats
Leg extensions
Sprints at 25kph on treadmill and some at tempo after

When it comes to strength I just don’t seem to have the top end strength. I can rep 85% of my 1RM over and over but once it’s creeping over 90% of 1RM I struggle, potentially change my training around so heavy days I don’t pyramid weight because I think I burn out too soon on the lower weights and by the time heavy ones come around I’m pooped

Monday Feb 12 #

Gym 1:30:00 [3]

Back and shoulders
Solid warm up
Military press 20kgx12, 30kgx12, 34kgx8, 40kgx8, 44x8,50x5 theb pyramid back down
Clean and jerk 5x1 @75kg
Front and lateral raises superset 4x10 each
Face pulls 3x12
Barbell rows 3x10 @80kg
Lat pull down cable 4x12
Core

Running 1:03:02 [3] 13.93 km (4:32 / km) +293m 4:06 / km

Plan was steady first part to warm up then do a 3k tempo down Bingham endcliffe and eccy road but stomach felt naff the minute I set off so only ran a bit faster down eccy road but legs wouldn’t get into any decent gear

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