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Training Log Archive: RMac

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running10 6:42:15 21.64 34.83 590
  Orienteering7 3:48:16 8.47 13.63 4038 /43c88%
  Cycling3 3:00:00 24.85 40.0
  Strength8 2:25:00
  Total25 15:55:31 54.97 88.46 63038 /43c88%
averages - sleep:10.6

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Tuesday Apr 30, 2013 #

Strength 30:00 [3]

super tight legs and super busy at school

Monday Apr 29, 2013 #

Running 30:00 [3]

super tight legs going to have an easy week. last week of school

Sunday Apr 28, 2013 #

Orienteering race 1:00:00 [3]

sol very slow. was really tired for some reason

Thursday Apr 25, 2013 #

Cycling 1:00:00 [3]

Wednesday Apr 24, 2013 #

Running 30:00 [3]

Tuesday Apr 23, 2013 #

Running intervals 45:00 [4]

warm up
8x400m at potarch so fed up not doing proper tranining but uber tight legs
warm down

Monday Apr 22, 2013 #

Strength 20:00 [2]
(rest day)

Sunday Apr 21, 2013 #

Orienteering race 32:00 [5]

british middles

Saturday Apr 20, 2013 #

1 PM

Orienteering race 20:00 [5]

british sprints heats
2 PM

Orienteering race 13:45 [5] 2.0 km (6:53 / km) +40m 6:15 / km

british sprints final

Wednesday Apr 17, 2013 #

Strength 10:00 [2]

usual core

Tuesday Apr 16, 2013 #

5 PM

Cycling 30:00 [3]
shoes: Salomon speed cross three

turbo trainer loosening legs for the weekend busy week school wise so not much time to do anything

Strength 10:00 [2]

usual core

Monday Apr 15, 2013 #

Strength 30:00 [2]
slept:10.0

did a wee circuit- squats, dead bugs, normal plank, side plank, clams, running man, arm stuff all x 3 and then usual core

Sunday Apr 14, 2013 #

10 AM

Running long 1:30:00 [2] 9.62 km (9:21 / km) +300m 8:06 / km
ahr:161 max:190 slept:10.0 shoes: Salomon speed cross three

maroc long run was fairly slow stopped a few times went through terrain mostly very nice area looking forward to orienteering on it

Saturday Apr 13, 2013 #

10 AM

Cycling 1:30:00 [3] 40.0 km (2:15 / km)
slept:10.0

First cycle this year. Went to torphins then potarch then monument hill finzean and home. Monument hill was a bit of a shock to the legs but I over took two people going up so it was worth it. Don't know exact time or pace but kept above 30kmh on the way back from finezean with the exception of tight bends which for some reason I have become useless at.
C • bends 1

Friday Apr 12, 2013 #

Note
(rest day)

Thursday Apr 11, 2013 #

12 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Salomon speed cross three

Loch Kinord
quick jog and a couple of drills.

Running tempo 15:00 [4] 3.5 km (4:17 / km)
ahr:180 max:190 slept:10.0 shoes: Salomon speed cross three

perfect tempo starting with HR at bottom of threshold building and just coming to the top for the last minute.

Running intervals 10:00 [4] 1.0 mi (10:00 / mi)
ahr:178 max:193 shoes: Salomon speed cross three

1min hard and 1min walk. The distance was pretty much the same for all reps but sometimes a tiny bit different due to mud/hills. wasn't 100% only about 96% dead by the end probably had another one in me but i just stuck to what I had planned.

Running warm up/down 13:00 [2] 2.5 km (5:12 / km) +50m 4:44 / km
ahr:150 shoes: Salomon speed cross three

ran the rest of the way round the loch for a warm down. decided to take a different path by the lochs edge which just stopped so had run through terrain for a bit to find the actual path.
9 PM

Strength 10:00 [3]

core-plank, dead bug, side plank, sit ups, crunches, isometrics

Wednesday Apr 10, 2013 #

2 PM

Running 45:00 [3] 7.0 km (6:26 / km) +200m 5:38 / km
ahr:161 max:189 shoes: Salomon speed cross three

went for a jog with jess and katrina at scolty was more of a gossip/catch up than a run. feeling much less stiff and generally a lot better think I might have had a cold end of last week/at the weekend.
9 PM

Strength 15:00 [3]

usual core stuff + some arm stuff

Tuesday Apr 9, 2013 #

7 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
ahr:149 slept:10.0 shoes: Salomon speed cross three

Running 34:15 [3] 6.6 km (5:11 / km) +40m 5:02 / km
ahr:177 max:187

Deeside runners
wasn't feeling like intervals or running up a hill so just went for a run on my own had planned on going longer but wasn't sure of the route. Had Ewan on his bike as my pace maker so went at what felt like a decent pace but still feeling a bit stiff. Achilles was fine gave it a good stretch at the end.

Monday Apr 8, 2013 #

Note
(rest day)

Strength 20:00 [3]

usuall core- sit ups, twisty sit ups, elbowy sit ups, crunches, isometrics, mini sit ups, dead bug. + side plank & press ups

Sunday Apr 7, 2013 #

Orienteering 1:07:00 [3] 4.5 km (14:53 / km)
shoes: Ice bugs

shadowed mum round a green. was not feeling up to running still stiff got a possible cold so decided to pass on some wisdom and jog round behind my mum. Interesting watching her because things that are almost subconscious for me require so much thought for her actually got me thinking about breaking down the process and looking for the bits I can strengthen.

Saturday Apr 6, 2013 #

11 AM

Running warm up/down 20:00 [2]

very stiff needed a good warm up. Something wasn't feeling quite right bit of chest pain maybe the cold?

Orienteering race 18:41 [5] * 3.63 km (5:09 / km)
ahr:186 max:204 spiked:19/22c slept:7.0 shoes: Inov8 x-talon 190

Scottish sprints race 1 (2.5km)
second I started running everything hurt it was a struggle from then on. Was too focused on running so made one fairly costly route choice error one idiotic wrong side of a building mistake and a few other silly little mess ups. Was wrecked by the finish. Had been resting all week due to Achilles and this seems to have cause crazy levels of tight muscles.
http://www.gramp.routegadget.co.uk/cgi-bin/reitti....
2 PM

Orienteering race 16:50 [4] ** 3.5 km (4:49 / km)
ahr:186 max:197 spiked:19/21c slept:7.0 shoes: inov-8 f-lite 195

Race two (2.2km) - legs were feeling better seems running through the pain in first race did some good. Was a really good race people everywhere made one route choice mistake loosing me a bit of time and allowing a large pack to catch and overtake me. was broken by the end run in was more like a hobble. Good news is Achilles was only ever so slightly niggly
http://www.gramp.routegadget.co.uk/cgi-bin/reitti....

Running warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: inov-8 f-lite 195

jogged to download then to the sports village and back to show karen

Friday Apr 5, 2013 #

Running 20:00 [3]
slept:10.0 shoes: Salomon speed cross three

went out for a jog testing out the legs and the achilles. All of which were sore but the achilles was sore in a normal way not a super crazy pain way which means it must be getting better. Was a bit of a struggle feeling very heavy kind of wish I hadn't had to rest this week.

Thursday Apr 4, 2013 #

Note
(injured)

Done nothing since Jk and couldn't run the relay due to Achilles injury. The physio said I had been running funny because of a previous ankle issue and this had put strain on the Achilles. She gave it a run found some scar tissue and gave me some exercises to get rid of this.

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