Training Log Archive: BraddersIn the 7 days ending Jan 14, 2018:
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Sunday Jan 14, 2018 #
Orienteering 40:17 4.5 km (8:57 / km) +220m 7:12 / km
shoes: Inov8 Oroc 280
Rivelin Valley.
Well planned little course, ran the Green because I need to do ~40min runs for the army. Technically sound, struggled to read the map at times due to contact lens problems. One possible route choice mistake in the valley. Tough underfoot, yet again a brilliant test to see if my ankle is still broken after 8 years as the army suspects...
Well planned little course, ran the Green because I need to do ~40min runs for the army. Technically sound, struggled to read the map at times due to contact lens problems. One possible route choice mistake in the valley. Tough underfoot, yet again a brilliant test to see if my ankle is still broken after 8 years as the army suspects...
Saturday Jan 13, 2018 #
Gym/Conditioning (Physiotherapy) 15:00 [1]
Friday Jan 12, 2018 #
Climbing 2:15:00 [3]
shoes: La Sportiva Tarantula
With Mike Lee, really good session.
5+, 5+, 6a, 6a (top-roping), 6a, 6b, 6b (scary fall), 6a, 6b (top-roping, fall).
5+, 5+, 6a, 6a (top-roping), 6a, 6b, 6b (scary fall), 6a, 6b (top-roping, fall).
Cycling 27:30 [2] 11.0 km (24.0 kph) +120m
shoes: Planet X Road Bike
To and from climbing.
Thursday Jan 11, 2018 #
Cycling 24:00 [2] 9.0 km (22.5 kph) +64m
shoes: Planet X Road Bike
To gym, from gym
Gym/Conditioning (Strengthening) 1:00:00 [3]
5min 20s rowing. 1000m.
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X10, YTW, band hold overhead X10, good mornings X10 bar across back.
Front raise shoulder flexion (3kg each hand), bar behind shoulder extension (5kg), shrugs (4kg each hand), rotation bad isometrics (orange band), band lat raise (orange band). X15 x2
Squats (10kg), inverted row, bench press (22.5kg), shoulder taps in plank. X15/10 x3
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X10, YTW, band hold overhead X10, good mornings X10 bar across back.
Front raise shoulder flexion (3kg each hand), bar behind shoulder extension (5kg), shrugs (4kg each hand), rotation bad isometrics (orange band), band lat raise (orange band). X15 x2
Squats (10kg), inverted row, bench press (22.5kg), shoulder taps in plank. X15/10 x3
Tuesday Jan 9, 2018 #
Gym/Conditioning (Physiotherapy) 18:00 [1]
A bit of back and finger strength as well as the usual.
Monday Jan 8, 2018 #
Note
Im so out of touch with the gym, its been nearly 2 years since I last went properly, need someone to show me how to do it again without injuring myself...
3 PM
Gym/Conditioning (Gym) 50:00 [3]
Started with physio exercises.
5 pull-ups X3
5 dips X3
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X3
(Deadlifts 20kg X20, single leg raises X10 each leg) X2
5 pull-ups X3
5 dips X3
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X3
(Deadlifts 20kg X20, single leg raises X10 each leg) X2
5 PM
Gym/Conditioning (Strength and endurance) 30:00 [3]
5 minute spinning
Warm up (dynamic)
(Goblin squats, overhead press, exercise ball plank, kettle-bell row, chest dumb bell press) 30s ea X3
Warm up (dynamic)
(Goblin squats, overhead press, exercise ball plank, kettle-bell row, chest dumb bell press) 30s ea X3