Training Log Archive: AliS

Various warm ups, cool downs, etc

WRE at Interurban. Fun course. Not entirely happy with my performance. Was running with Morgan Lay for most of the race, which kept me motivated!

1 - took the little paths. Too much hesitating. Caught Jackie here (she wasn't happy!)
2 - hesitated and took the wrong stairs. Morgan caught me here. I caught Samantha
3-7 - good flow, pulled ahead of Morgan, Samantha and Jackie.
8 - took the path and then right through the brush. Not fastest route. Morgan overtook me here
9 - didn't look at my control description, so ended up going under the overpass, then up and round.
10 - saw Morgan running to the flag pole, which confirmed this control was up!
11-14 - fine
15 - catching Morgan. She took the trail, so I cut up the path. She came bashing through the green to early and ran back towards me. I hesitated and ran back, then realized my (and her) mistake, and ran to the control. Need to be more confident!
16 - no energy left. Walked a little.
17-finish - made myself run fast, it is a sprint after all!

Take aways - I need to eat closer to the race. I didn't have any energy left by the end. My orienteering has vastly improved, so I need to be more confident and not let myself get dragged off by others!

Partner exercise with Morgan. No major issues. Lost focus a bit around #8. Slow jog, so pace made it easier to keep in touch with the map!

Uplands. Most happy with this race. Good flow and map contact. Didn't have any energy at all, so slow jog. I need to start eating more at these weekends!

Control pick up at Beacon Hill.

Watched Highrock race. Great fun to spectate all these people getting totally confused!

Bodywork.

Had to do these as quickly as possible, 4 reps of each.

75 High knees (30/27/27/27)
25 Knee lifts (1.4/1.2/1.17/1.17)

High knees were pretty easy - maybe I should have pushed harder. Knee lifts were lying on back lifting legs. I don't like to do those quickly, as I'd rather concentrate on form.

Bodyrock again. Much simpler exercises today. My 7am brain was happy with this!

50 sec on, 10 sec off (this is not enough time to drink water, figure out next exercise and get in position to start. Might try 15 sec tomorrow).
3 reps of each exercise

Burpees + Push-up
Tricep lift
Triple Plank Jumps
Sit ups

Another morning, another workout. Not sure this is the workout for me. I don't like rushing through exercises. I'd rather take my time and make sure I get the form right, ergo I don't think I"m getting the full benefit. I'll do this week and see how it goes. I do like some of the exercises though, and some are killing me (squat jumps!)

50 sec on, 20 sec off

Superman Push-ups
Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball
Squat & Press with the Pink Sandbag
Ugi Clean & Press + Jump Forward + 3 x Squat Jumps
Reverse Pull-Ups on Dip Station
Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)
Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag
Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.
Tricep Dip + Kickout V Abs with the Dip Station
Overhead Abs with the Pink Sandbag
Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag
Speed Run

Corridor/window-O at Queen E. This course kicked my ass. I had some really great controls, then a couple of doozies. I had to reattack 18 3 times because this one bush was further away from the path than I thought it should be... Really great exercise though. Glutes hurt from all those freaking squat jumps.

Bodyrock day 2 - I am uncoordinated!

Each set 50 sec on, 20 sec off (instead of 10 - so I had time to sip water, memorize the next exercise, and get in position!)

10 x High Knees & 10 x Mountain Climbers
2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps
Centre to Elbow Jump (L&R) & 2 x leg jumps
2x squat & push up
Tuck Jumps x 5 & ½ Burpee & squat hold x 5
Push up from knee, push up with 1 leg raised (L/R)
Switch Lunge
Side Lunge x 4 & 2 Tuck Jumps
10 x Squat & 10 x Squat Jumps
Elbow to Knee jumps 10 x each side (had to modify to knees only, as I couldn't coordinate the arms and legs)
Wide leg jumps & Push up
Speed run

Wasn't as much out of breath as yesterday, but I think that's due to the longer rest period. I'm still sweating a lot!

C • Body rock sounds interesting! 31

To and from No Frills to pick up groceries. Had to boot it home, since my back light is pathetic, and I found out my front light didn't work when I got to the grocery store! Fabulous!

Control picking at Acadia. Fun course set by Louise. Partner exercise with me! Made a couple of blunders, but most of it was fine. Concentrated on knowing which direction to leave the control. There were so many controls that a couple of times I had to stop and recalibrate before continuing. At one point when studying the map rather than the terrain, I ran over some stairs - just a little 3 stair set. I must have looked ridiculous hovering there for a second with legs still running before dropping back to earth. Managed to just keep going, but I would have liked to see that.

2 control errors and hesitations = 1.5 minutes lost. Much more confident with my navigation and relocation. Need to work on flow and simplification.

A friend of mine introduced me to Bodyrock for some cross training. I'm doing the 30 day challenge. Today was a fitness test to give you a comparison at the end of the 30 days:

All exercises 50 sec on, 10 sec off
Squat Jump - 27
Push up (from knees) - 12
Burpees - 12
High knees - 101
Switch lunge - 23
Tuck jump - 20
Sit ups - 17

Warm up with Louise and Kris.