Training Log Archive: sal.In the 7 days ending Jul 26, 2016:
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Tuesday Jul 26, 2016 #
6 AM
Strength + Conditioning 28:00 [3]
5: Legs & Cardio - 2x7min each
Circuit 1:
15x Sumo Jump Squats
15x Weighted Squats (on bench)
15x Burpees
30x Weighted Step Ups
Circuit 2:
30x Jump Lunges
15x Medicine Ball Crab Walk
24x Weighted Walking Lunges
100x Skipping
Circuit 1:
15x Sumo Jump Squats
15x Weighted Squats (on bench)
15x Burpees
30x Weighted Step Ups
Circuit 2:
30x Jump Lunges
15x Medicine Ball Crab Walk
24x Weighted Walking Lunges
100x Skipping
7 AM
Cycling 41:26 [3] 12.5 km (18.1 kph) +148m
ahr:153 max:170
Commute to work
5 PM
Cycling 46:31 [3] 12.3 km (15.9 kph) +288m
ahr:139 max:170
Commute home - I HATE WIND - it's slowed me down by 5min!
Sunday Jul 24, 2016 #
7 AM
Strength + Conditioning 28:00 [3]
4: Full Body - 2x7min each
Circuit 1:
10x Burpees
30x Jump Lunges
15x Lay Down Push Ups
15x Sumo Squats
Circuit 2:
15x Mountain Climbers (4) + Push Ups (1)
15x Straight Leg Jackknifes
100x Skipping
24x Commando's (couldn't due to wrist, so did 30sec plank & 12 toe pushups instead)
Circuit 1:
10x Burpees
30x Jump Lunges
15x Lay Down Push Ups
15x Sumo Squats
Circuit 2:
15x Mountain Climbers (4) + Push Ups (1)
15x Straight Leg Jackknifes
100x Skipping
24x Commando's (couldn't due to wrist, so did 30sec plank & 12 toe pushups instead)
10 AM
Orienteering 56:34 [3] 7.35 km (7:42 / km) +332m 6:17 / km
ahr:167 max:184
NOY6 - Pothana - Hard Medium
Felt like i could keep running which was good. Hip was sore though, not sure why.
Was very hesistant to #1 and #2 as the vegetation didn't really make sense to me and i didn't know what a linear thicket was.
Then from 2 to 3 i drifted east too much, so then when i hit a dam i thought it was the one near my control so started to vear east only to hit 11 and realise what i'd done.
Then got a very noticeable kink in the watercourse just near 4, only to vear too far north and had to backtrack.
Then going from 10 to 11, i set a bearing and somehow didn't follow it, hitting the fence on the east rather than just running north.
I think my brain just switched off which wasn't good. I think i just need to learn to tick things off as i go and break up the legs into smaller legs.
Felt like i could keep running which was good. Hip was sore though, not sure why.
Was very hesistant to #1 and #2 as the vegetation didn't really make sense to me and i didn't know what a linear thicket was.
Then from 2 to 3 i drifted east too much, so then when i hit a dam i thought it was the one near my control so started to vear east only to hit 11 and realise what i'd done.
Then got a very noticeable kink in the watercourse just near 4, only to vear too far north and had to backtrack.
Then going from 10 to 11, i set a bearing and somehow didn't follow it, hitting the fence on the east rather than just running north.
I think my brain just switched off which wasn't good. I think i just need to learn to tick things off as i go and break up the legs into smaller legs.
Saturday Jul 23, 2016 #
10 AM
Orienteering 2:04:24 [3] 7.97 km (15:37 / km) +463m 12:06 / km
ahr:126 max:178
Tagging the last of the control sites for my event at Barnsley next month.
Friday Jul 22, 2016 #
6 AM
Strength + Conditioning 28:00 [3]
4: Arms & Abs - 2x7min each
Circuit 1:
15x Dumbbell Squat & Press
15x Tricep Dips
24x Commando's (couldn't do this due to my wrist so instead i did 30sec plank & 12 toe pushups)
20x Straight Leg Jackknifes
Circuit 2:
20x Bent Leg Sit Ups
15x Mountain Climbers (4) + Pushups (1)
15x Straight Leg Raises
15x Lay Down Push Ups
Circuit 1:
15x Dumbbell Squat & Press
15x Tricep Dips
24x Commando's (couldn't do this due to my wrist so instead i did 30sec plank & 12 toe pushups)
20x Straight Leg Jackknifes
Circuit 2:
20x Bent Leg Sit Ups
15x Mountain Climbers (4) + Pushups (1)
15x Straight Leg Raises
15x Lay Down Push Ups
6 PM
Cycling:Trainer 59:34 [3]
ahr:137 max:170
Sufferfest video - "The Hunted"
What's it about?
"A 20min climb followed by the worst 5min known to mankind".
It sure was hard!
Best For?
"Ability to maintain effort on climbs and still attack toward the finish".
What's it about?
"A 20min climb followed by the worst 5min known to mankind".
It sure was hard!
Best For?
"Ability to maintain effort on climbs and still attack toward the finish".
Thursday Jul 21, 2016 #
7 AM
Cycling 41:35 [3] 12.48 km (18.0 kph) +140m
ahr:159 max:175
Commute into work
5 PM
Cycling 40:16 [3] 12.38 km (18.4 kph) +221m
ahr:149 max:181
Commute home from work
Wednesday Jul 20, 2016 #
6 AM
Strength + Conditioning 28:00 [3]
4: Legs & Cardio - 2x7min each
Circuit 1:
10x Burpees
20x Jump Lunges
24x Knee Ups
15x Sumo Squats
Circuit 2:
100x Skipping
24x Weighted Walking Lunges
30x Reverse Lunge + Knee Lift
15x Jump Squats
Circuit 1:
10x Burpees
20x Jump Lunges
24x Knee Ups
15x Sumo Squats
Circuit 2:
100x Skipping
24x Weighted Walking Lunges
30x Reverse Lunge + Knee Lift
15x Jump Squats