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Training Log Archive: sal.

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Strength + Conditioning3 1:24:00
  Orienteering1 59:25 3.49(17:01) 5.62(10:34) 301
  Cycling:Trainer1 38:00
  Netball1 36:00
  Total6 3:37:25 3.49 5.62 301

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Sunday Oct 9, 2016 #

7 AM

Strength + Conditioning 28:00 [3]

4: Legs & Cardio

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
9 AM

Orienteering 59:25 [3] 5.62 km (10:34 / km) +301m 8:20 / km
ahr:172 max:186

First (and most likely only) event on a new map at Neath.
Thought it was really challenging - it went from quarry type terrain, to cliffs, to pine forrest, to scrubby Newcastle bush, to complex erosion gullies and then cycled through various times.
The only one i wasn't real happy with was #5 as i went up the wrong gully and forgot that rocks can be classed as high points. Lost about 1min here.
After that i was slow - didn't help that i stepped on a rock funny on the side of my foot, causing my ankle to then be super sensitive when put into the same position throughout the rest of the course.
Coming into my second last control, i was in a train with one lady, Jenny.E and Andrew.H. The other lady and Jenny overshot the control but somehow i spiked it. Andrew said he thought i was just hesitating until he looked past me and saw the control, then he's like "good girl, Sal". Then he ran with Jenny and i out of the control and then got confused when we ran over to another control as our second last one was his last one. Then I turned my brain off and Andrew and I let Jenny lead us to the finish, which was a mistake as we drifted too far right, meaning that we got caught between the string course and the finish flag. Jenny picked her way through the string course but Andrew and i just decided to run around it.

Friday Oct 7, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

3: Arms & Abs

Circuit 1:
15x Push Ups
15x Medicine Ball Dquat & Press
15x Lay Down Push Ups
15x Tricep Dips

Circuit 2:
40x Mountain Climbers
40x Ab Bikes
30x Straight Leg Sit Ups + Twist
15x Straight Leg Sit Ups

Thursday Oct 6, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

3: Legs & Cardio

Circuit 1:
15x Jump Squats
15x Squats
24x Weighted Walking Lunges
24x Knee Ups

Circuit 2:
16x X Jumps
10x Burpees
24x Weighted Step Ups
15x Medicine Ball Squats & Press
7 PM

Netball 36:00 [3]

We won, but i played abysmally. I did one really good pass into the circle for Josh to take a shot, but after that things went downhill. The stomach cramps started and only went away with about 5min of the last half to go.
Will have to go for a warm up jog around the oval next time.

Tuesday Oct 4, 2016 #

5 AM

Cycling:Trainer 38:00 [3]

Easy one on the bike reading my book.
6 PM


Massage tonight. When i sit down for too long and then i stand, i have to crack my hips/pelvis area. The massage lady looked at me and felt around and said that my hips were slightly out of alignment so she has (hopefully!) fixed that problem for now; although it seems to always come back eventually.
Bright side - the knees have been feeling a lot better lately. If it's cold then they hurt but otherwise, as long as I maintain my rolling and stretching, then they seem to be fairly happy.

Monday Oct 3, 2016 #


Well the weekend certainly got away from me. Guess that's what happens when you're visiting grandparents and get into a REALLY good book series. Finished the first book in 2 days and am about to finish the second (Wed) !

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