Training Log Archive: ReginaIn the 7 days ending Nov 11, 2018:
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Sunday Nov 11, 2018 #
Running warm up/down 18:36 [3] 2.05 km (9:04 / km) +142m 6:44 / km
ahr:158 max:178 shoes: Innov8 o-roc 280
Bit of a slog to the start. Possibly a bit faster than I would have liked but then took my time after a while.
Orienteering 1:01:40 [5] 5.95 km (10:22 / km) +189m 8:57 / km
ahr:149 max:184 shoes: Innov8 o-roc 280
First session of the day. Really very enjoyable and the area was used very well. A few misses today on 3, 9 a bit on 10 and my route to 9 was also not great, though I had no reason to believe that the forest that was marked white on the map was in fact a bramble-fest.
Getting out of 10 was the usual Gina shennanigans of being afraid to go though thorns and after that kind of just lost the will to push.
Getting out of 10 was the usual Gina shennanigans of being afraid to go though thorns and after that kind of just lost the will to push.
Orienteering race 52:10 [5] 5.7 km (9:09 / km) +128m 8:14 / km
ahr:160 max:184 shoes: Innov8 o-roc 280
Started 17/18 mins before Aine with the aim of staying ahead for the race.
Was good for most of the course except a bit of a nightmare on 3. Came in from the wrong side as I read the map all wrong at first and then just couldn't find the kite though was pretty sure I was in the right place. I'd say I lost 4 minutes there.
The rest of the controls were pretty ok though i was slow getting up to 7. Managed to keep the intensity higher than any of the other trainings so that's a win :D
Was good for most of the course except a bit of a nightmare on 3. Came in from the wrong side as I read the map all wrong at first and then just couldn't find the kite though was pretty sure I was in the right place. I'd say I lost 4 minutes there.
The rest of the controls were pretty ok though i was slow getting up to 7. Managed to keep the intensity higher than any of the other trainings so that's a win :D
Saturday Nov 10, 2018 #
Note
Winter:
Mon: body weight strength
Tue: intervals, longer total >=5k
Wed: rest,
Thurs: easy run 140avg heavy weights increase weights,
Fri:
Sat:long hill run 160avg
Sun: oing 150avg
Summer:
Mon: tempo run flat at least 5-10mins avg >180 (pref the end)
Tue: intervals, shorter, longer rest total >=5k
Wed: rest,
Thurs: easy run 140avg 70-80% weights high reps,
Fri: easy 140bpm/rest
Sat: 75 mins hill run 170avg
Sun: oing 90-100% rp
Mon: body weight strength
Tue: intervals, longer total >=5k
Wed: rest,
Thurs: easy run 140avg heavy weights increase weights,
Fri:
Sat:long hill run 160avg
Sun: oing 150avg
Summer:
Mon: tempo run flat at least 5-10mins avg >180 (pref the end)
Tue: intervals, shorter, longer rest total >=5k
Wed: rest,
Thurs: easy run 140avg 70-80% weights high reps,
Fri: easy 140bpm/rest
Sat: 75 mins hill run 170avg
Sun: oing 90-100% rp
Running 13:47 [3] 2.02 km (6:49 / km) +71m 5:48 / km
shoes: Innov8 o-roc 280
Run to start. Foot feeling quite sore on the hard stuff.
Orienteering 53:05 [3] 4.48 km (11:51 / km) +270m 9:06 / km
ahr:131 max:174 shoes: Innov8 o-roc 280
Don't fully believe the HR stats.
Was very tired and the body didn't have much to give. That being said had a good time orienteering with Olivia like I always do. She's a great motivator :D
The Orienteering was pretty clean in most places but that's probably due to the speed....
Was very tired and the body didn't have much to give. That being said had a good time orienteering with Olivia like I always do. She's a great motivator :D
The Orienteering was pretty clean in most places but that's probably due to the speed....
Tuesday Nov 6, 2018 #
Strength 1:30:00 [3]
warm up
5min(1100m) row
20 8kg squats, hunker, 20 8kg squats
20 kb swings.
5 cleans 15-20-25-30
10 hang cleans 30
front sq 7-6-5-4 /40-45-50-50
back sq 7-6-4-2-2 / 50-60-65-70-70
deadlift 10-7-4-4-2-2-1-1 / 55-60-70-70-80-85-90-90
Some ab work. Want to be able to do toes-to-bar/ invert without jumping on some rings so did some weighted(in hand) toes to hands
Nice to see that I haven't gotten ||weaker|| anyway though weight % is lower.
5min(1100m) row
20 8kg squats, hunker, 20 8kg squats
20 kb swings.
5 cleans 15-20-25-30
10 hang cleans 30
front sq 7-6-5-4 /40-45-50-50
back sq 7-6-4-2-2 / 50-60-65-70-70
deadlift 10-7-4-4-2-2-1-1 / 55-60-70-70-80-85-90-90
Some ab work. Want to be able to do toes-to-bar/ invert without jumping on some rings so did some weighted(in hand) toes to hands
Nice to see that I haven't gotten ||weaker|| anyway though weight % is lower.