Training Log Archive: harleyIn the 30 days ending Apr 30, 2010:
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Thursday Apr 29, 2010 #
Strength&Conditioning 45:00 [3]
weight:71.7kg
Have, yet again, neglected a proper S&C session
3*20 alt standing dumbell press 5kg
2*15 crunches feet on ground
2*10 Lunges with 5kg dumbell
3*10 lateral dumbbell raise 5kg
3*30sec straight leg raise
3*20 single leg mini-squats 15kg
2*10 calf raises, each leg 10kg backpack
3*20 side leg lifts (stand/lying inside/outside) weighted 2kg
2*30 weighted hamstring curl (2kg), each leg
3*20 bicep curls 5kg dumbell – slow return
2*15secs pelvic lifts, feet on a box, 20cm
2*30 twisted situps legs aloft
3*20 alt standing dumbell press 5kg
2*15 crunches feet on ground
2*10 Lunges with 5kg dumbell
3*10 lateral dumbbell raise 5kg
3*30sec straight leg raise
3*20 single leg mini-squats 15kg
2*10 calf raises, each leg 10kg backpack
3*20 side leg lifts (stand/lying inside/outside) weighted 2kg
2*30 weighted hamstring curl (2kg), each leg
3*20 bicep curls 5kg dumbell – slow return
2*15secs pelvic lifts, feet on a box, 20cm
2*30 twisted situps legs aloft
Wednesday Apr 28, 2010 #
Bike 45:00 [5]
shoes: Bianchi
another tour de SV - felt good, nearly didnt go out, but was a brill ride
Tuesday Apr 27, 2010 #
Bike 50:00 [5]
shoes: Bianchi
Didi a half day in school today so had a quick blast around the valley on the Bianchi which is now back in its C-X livery,
Monday Apr 26, 2010 #
Green Gym 2:00:00 [3]
digging and sawing wood - knackering
body mechanic says that I gave inflamed sheath on tendon probably from too tight shoelaces (I doubt it) or holding foot against a solid object (probably sitting oddly at school with foot curled underneath me)
Anyway a couple of hours after my visit all pain has now gone - she's so good!
body mechanic says that I gave inflamed sheath on tendon probably from too tight shoelaces (I doubt it) or holding foot against a solid object (probably sitting oddly at school with foot curled underneath me)
Anyway a couple of hours after my visit all pain has now gone - she's so good!
Sunday Apr 25, 2010 #
Note
(injured)
Have had a strange pain in my left foot 3rd metatarsal? for a few days - cant remember doing anything odd, will ask the body mechanic tomorrow - havent run as a result
thights sore from the ride on fixed
thights sore from the ride on fixed
Saturday Apr 24, 2010 #
Bike 4:30:00 [3]
shoes: Kowal 68 fixed
Easy ride with Lumpy and the Northern medium group. Rode out to the meet and back.
Friday Apr 23, 2010 #
Note
tooo tired to train after school weds/thurs/fri
Tuesday Apr 20, 2010 #
Run 45:00 [4]
shoes: Inov Roclite 1
warm up jog onto hill top
fitness test mile circuit around lower fields - 8:15
easy recovery mile
fitness test mile 8:05
warm down jog home
god i'm unfit!
fitness test mile circuit around lower fields - 8:15
easy recovery mile
fitness test mile 8:05
warm down jog home
god i'm unfit!
Note
not surprising that I'm unfit I've only run 23 hours since xmas, that about 1.5 hours per week ave.... rubbish!
Monday Apr 19, 2010 #
Note
(rest day)
Sunday Apr 18, 2010 #
Bike long 6:00:00 [3] 103.0 km (3:30 / km)
slept:6.0 shoes: Bianchi
Ride with Lumpy (and a couple of hundred others) on the Shenstone 100km Audax. Relaxed ride in the sun with a pub lunch half way around.
Pretty hilly for the first 30km then pleasantly undulating. Legs a bit tired after yesterday's run.
Pretty hilly for the first 30km then pleasantly undulating. Legs a bit tired after yesterday's run.
Saturday Apr 17, 2010 #
Run (control hanging) 2:30:00 [3]
weight:70.3kg
hanging 40 controls for this mornings SV event - started frosty but soon got too warm!
Friday Apr 16, 2010 #
Run warm up/down (control hanging) 1:00:00 [3]
slept:4.0
jogging on the valley prepping cable ties for 18 controls ready for tomorrow
Green Gym 1:30:00 [3]
Push mowing the lawn - knackering whole body workout - you need to see my mower and my lawn!
Also - chopping wood.
Also - chopping wood.
Wednesday Apr 14, 2010 #
Bike long 5:00:00 [3]
shoes: Bianchi
Went out for a gentle ride with Lumpy. Actually the ride proved rather lumpy as it took in Cannock chase.
Tuesday Apr 13, 2010 #
Walk (tagging controls) 3:30:00 [2]
tagging 32 controls for saturday
Monday Apr 12, 2010 #
Bike 15:00 [3]
to the gym
Gym 45:00 [5]
rower and hill reps on the treadmill
Bike 15:00 [3]
from the gym
Sunday Apr 11, 2010 #
Walk 3:00:00 [2]
Up and down and here and there in Montmartre and various parks in Paris
Saturday Apr 10, 2010 #
Walk 7:00:00 [2]
Up and down and here and there in Montmartre and various parks in Paris
Friday Apr 9, 2010 #
Walk 7:00:00 [2]
Up and down and here and there in Montmartre and various parks in Paris
Thursday Apr 8, 2010 #
Walk 7:00:00 [2]
Up and down and here and there in Montmartre and various parks in Paris
Monday Apr 5, 2010 #
Run warm up/down 15:00 [2]
Run race 41:00 [4]
shoes: Swoops(2)
JK relay - Braunton Burrows
Well that was so much better than yesterday - This section of the map was not blighted by over mapping of tracks. only made 1 big error. Physically felt much better (although I did feel awful before the start) , now feel able to start building a good training load.
Well that was so much better than yesterday - This section of the map was not blighted by over mapping of tracks. only made 1 big error. Physically felt much better (although I did feel awful before the start) , now feel able to start building a good training load.
Sunday Apr 4, 2010 #
Run warm up/down 20:00 [3]
Run race 1:09:00 [3]
shoes: Swoops(2)
JK day 3 Braunton Burrows
What a crap map ! The myriad of 'thick' tracks and veg screen completely obliterated the contors and 'tags' in many parts of the map so relocation became near impossible in some areas. Gave up as my run was well and truly spoilt by an unusable map.
Compared the map to the 2002 TT map - I could see so much more stuff on that.
Physically felt dreadful - no energy nor strength.
What a crap map ! The myriad of 'thick' tracks and veg screen completely obliterated the contors and 'tags' in many parts of the map so relocation became near impossible in some areas. Gave up as my run was well and truly spoilt by an unusable map.
Compared the map to the 2002 TT map - I could see so much more stuff on that.
Physically felt dreadful - no energy nor strength.
Saturday Apr 3, 2010 #
Run warm up/down 20:00 [3]
Run race 1:02:00 [4]
shoes: Inov Roclite 1
JK day 2 Cookworthy Forest
Very muddy and very physical - couldnt stand up in the mud so couldnt run out - rather a slog but i kept fit.
Made a couple of horrible errors loosing 4 muns on a v.easy control just before the end
Very muddy and very physical - couldnt stand up in the mud so couldnt run out - rather a slog but i kept fit.
Made a couple of horrible errors loosing 4 muns on a v.easy control just before the end
Friday Apr 2, 2010 #
Run warm up/down 15:00 [2]
Run race 22:00 [4]
JK day 1 Bicton
Reasonable run, didnt push too hard, achilles fine, not orienteering very fast though
Reasonable run, didnt push too hard, achilles fine, not orienteering very fast though