Training Log Archive: FlorenceIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
8 AM
Strength and Conditioning 40:00 [1]
slept:8.0
Had some extra sleep and went in for 7.40. Rolling and stretching then some joined in after everyone had done weights. Side raises, nordics, plate bench press, chin ups, DB curl and press, box jumps and lateral jumps. Tired
5 PM
Cycling 35:00 [1]
round town then flat-peffermill-back for some uni football stuff that needed doing. Had planned to jog today but was just too tired. Early night and a lie in due
Monday Sep 29, 2014 #
1 PM
Strength and Conditioning 40:00 [1]
First football performance session at the uni. First year the club has been put on the program, 16 of us in total. WU then basically just helped my friends with their technique and did some 20kg back squats, 30kg deadlifts, 20kg plate bench press and then plank circuit. Rolling
4 PM
Running 41:00 [2] 7.2 km (5:42 / km) +100m 5:19 / km
Blackford figure 8. Stopped for about 10 minutes at the top just appreciating Edinburgh
Sunday Sep 28, 2014 #
Note
slept:4.0
Hungover day of funnnnn. Not actually feeling that minging I just didn't want to go running. 2nd time I have been out this term, very different to the past 2 years freshers.
Saturday Sep 27, 2014 #
10 AM
Orienteering 20:00 [2] 3.0 km (6:40 / km)
Jogged the first one and last one
Orienteering 15:00 [4] 2.7 km (5:33 / km)
slept:10.0
Sprintervals at Steils and Oxgangs. Went hard after first one as a warm up but shins were flaming up so dropped it back after 2 intervals but still worthwhile and ran with full emit, control descriptions etc. Legs felt pretty terrible and lower back has had some discomfort. Has been for the past 3/4 days..
Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
Getting lost coming back because I didn't have a map with the area on
Friday Sep 26, 2014 #
Note
slept:9.0 (rest day)
Thursday Sep 25, 2014 #
7 AM
Strength and Conditioning 1:00:00 [2]
slept:8.0
WU and straight into weights, 3x8 OH squat 15kg, 3x8 back squat 20kg, 4x8 bench press 20kg. Light and reduced reps again trying to steer well clear of doms. Circuit at the end, every exercise with 5kg weight plate which made for a nice change. Stretching and rolling
7 PM
Cycling 50:00 [2]
Horrific headwind out to training and legs already struggling. Coming back was slow oh so slow.
Football 3G 1:20:00 [3]
Hibs training. Started and felt a bit crap like usual after S&C and long day but just had nothing to give at all. Last 30min I was so spaced out and felt faint/sick and was very close to bailing. Not sure what caused this but perhaps didn't eat enough..
Wednesday Sep 24, 2014 #
12 PM
Running warm up/down 18:00 [1] 3.6 km (5:00 / km)
slept:10.5
Flat-library to print-CSE-start
Orienteering 28:00 [3] 4.7 km (5:57 / km)
Sprintervals with Reynolds down past dynamic earth, royal mile and dumbiedykes. Lot of distractions/people/building works etc and no control descriptions but tried to run confidently and focus on picking correct routes and executing while ignoring how crap my legs felt.
Running 12:30 [1] 2.0 km (6:15 / km)
CSE back to flat
Tuesday Sep 23, 2014 #
Note
slept:7.5
Today probably only manageable because I got a lift between uni and hibs and didn't cycle. Reducing amount of football now into next week where I don't plan on doing any.
7 AM
Strength and Conditioning 1:00:00 [1]
Loads of faffy exercises in circuit gym then down to performance gym for 3x8 OH Squat 15kg, 2x8 BS 20kg and 3x8 BP 20kg. Reduced weight and reps because I'm fed up of having doms so the weight can wait 10 days until after JEC
5 PM
Football 3G 1:20:00 [2]
Uni training 5-6.30. Not that intense and when I got overly competitive I reminded myself I have another session and chilled out. So many people down, love it!
7 PM
Football 3G 1:30:00 [3]
Hibs dev training 7.15-9. Only 11 down because no game at the weekend so some bits were really relaxed but did a fair amount of possession games and some shuttle sprints which were higher intensity. Trained better and more confident than a month ago :)
Monday Sep 22, 2014 #
Running 53:02 [3] 9.02 km (5:53 / km) +150m 5:26 / km
slept:9.0
Pre breakfast run same route as last week except my legs did not feel good and it was harder work that it should have been. Was 95 seconds slower. Ankle taped up and fine
Running warm up/down 8:00 [1] 1.1 km (7:16 / km)
Plod back from Blackford
Sunday Sep 21, 2014 #
Football 3G warm up/down 25:00 [1]
Ankle actually ok with strapping but said I didn't want to play but wouldn't have got on anyway, big game away to Celtic and hung on for a 1-0 win. Took 8 subs and only used 3
Saturday Sep 20, 2014 #
5 PM
Football 3G warm up/down 10:00 [2]
Football 3G 50:00 [3]
Uni squad game. Playing center mid and first half was alright, so much more confident with this team than hibs.. Probably less than 5 min into second half I tried to step across a player and block a clearance and we both fell together and my right ankle was twisted. Came off because it was actually quite painful but more just because the game meant nothing. No pain in my foot/metatarsal area so thats good. Shouldn't hang around, walking is slow but not painful
Friday Sep 19, 2014 #
12 PM
Spinning 35:00 [2]
Had this planned since waking up and realising just how bad my doms are (so bad omg help). Forgot my headphones but uni finished early so managed to get into the spin class late. Didn't really join in but it was more interesting than sat on my own doing it. Stretch and roll after
Thursday Sep 18, 2014 #
7 AM
Strength and Conditioning 1:00:00 [2]
slept:6.5
WU then straight into first weights of this academic year to set base figures.
Overhead squat 4x8 - 15kg
Back Squat 4x8 - 30kg
Bench Press 4x8 - 25kg
Then circuits: Box jumps, med ball slam, dot jumps, jump chin ups, OH squat, battle rope, plank, BB OH press. 3 x 30sec:15sec with 1 min between sets.
Overhead squat 4x8 - 15kg
Back Squat 4x8 - 30kg
Bench Press 4x8 - 25kg
Then circuits: Box jumps, med ball slam, dot jumps, jump chin ups, OH squat, battle rope, plank, BB OH press. 3 x 30sec:15sec with 1 min between sets.
7 PM
Cycling 50:00 [2]
Sooo doms by lunch was fun.. stretched and rolled this afternoon but quads still complaining all night, especially on the climbs on the way back - lowest gear haha
Football 3G 1:20:00 [3]
Hibs. After the warm up it was all pretty intense possession stuff and a game at the end. Legs alright with keeping going but struggled to change direction or accelerate/decelerate :( Celtic on Sunday, should be good!
Wednesday Sep 17, 2014 #
Running 22:00 [2] 4.0 km (5:30 / km)
Rushed recovery run
Cycling 25:00 [1]
Legs feel crap
Note
slept:11.5
Tuesday Sep 16, 2014 #
Note
Survived a 6.30 get up, morning in uni and cycling to and from football training. Massive difference to last year and especially 2 years ago
7 AM
Strength and Conditioning 45:00 [1]
First morning with team performance. Bit here and there after a long introduction and didn't do much but good to get in anyway.
7 PM
Cycling 50:00 [2] 18.0 km (2:47 / km) +150m 2:40 / km
Cycle back was grim, could have done without tbh.
Football 3G 30:00 [1]
Involving a lot of faffing
Football 3G 50:00 [3]
6x60m sprints with 50sec to get back and start again. Then some specific exercises which were not intense but they were constant and then finished with some small sided games.
Monday Sep 15, 2014 #
2 PM
Running 51:25 [3] 9.0 km (5:43 / km) +230m 5:04 / km
Still annoyed about yesterday/this morning so specifically wanted a run not a jog and my legs agreed! Rainy, muddy, effort, music in = loved every second! Hills were hard! Through Blackford, Hermitage, up onto edge of Braids, Hermitage, top of Blackford and back down to the pond. New extended figure 8 route :)
Running warm up/down 7:42 [1] 1.23 km (6:16 / km) +20m 5:47 / km
Jog back from Blackford
Sunday Sep 14, 2014 #
Football 3G warm up/down 25:00 [1]
Football 3G 30:00 [4]
Not sure how much time I got but maybe 30 vs Dunfermline final score 3-2 to us. Tried hard but didn't play great to be honest and gave them a goal in the last minute by losing the ball. Frustrating
Saturday Sep 13, 2014 #
Note
(rest day)
Friday Sep 12, 2014 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
Orienteering 1:20:00 [3] 8.0 km (10:00 / km)
Tensmuir with Edinburgh group who are going to JEC. Relevant map but area way tougher than expected in Belgium. Really good day nonetheless and some beaut bits of forest! Compass course, direction course and a cut down version of JEC course from the year it was held here.
Thursday Sep 11, 2014 #
9 AM
Strength and Conditioning 1:00:00 [2]
WU, bosu stuff, ladder drills, hurdles, reverse lunges and OH press each 3x8 15kg. Core exercises.
7 PM
Cycling 50:00 [3] 18.0 km (2:47 / km) +150m 2:40 / km
To and from training. Pushed pretty hard on the way back up the hills. Is this getting easier?
Football 3G 1:30:00 [3]
Feeling pretty grim after another full day shirt at sports ball and cramming a driving lesson between that and this but actually trained ok. Was more like 2 hours training but some was pretty easy stuff. Passing exercises and then into a 45min full pitch 11 a side game. Didn't play well - not confident or quick enough on the ball.
Wednesday Sep 10, 2014 #
5 PM
Running 43:00 [3] 7.3 km (5:53 / km) +150m 5:20 / km
Blackford with a speedy Katie. Felt pretty grim after a 9.30-4 shift at the sports fair so this was hard work when it wouldn't normally be. Lovely evening to be out nonetheless
Tuesday Sep 9, 2014 #
7 PM
Cycling 50:00 [2] 17.0 km (2:56 / km)
To and from St Augustines for training
Football 3G 1:30:00 [3]
Thought I had escaped with no hangover but as soon as we had to warm up my legs felt pretty rank. Started pretty easy but then the final 7 a side game I worked really hard. Feet not doing what I wanted them to :( so frustrating!
Monday Sep 8, 2014 #
Note
(rest day)
Driving lesson clashed with gym but a rest day is fine anyway
Sunday Sep 7, 2014 #
Event: British Middle Champs (UKOL)
12 PM
Running warm up/down 15:00 [2]
Far too fast after not leaving enough time but in the end I got there with 7min to call up
Orienteering race 37:21 [5] 4.1 km (9:07 / km) +210m 7:15 / km
Really wanted a result here but want doesn't overpower how little orienteering/hard running I have done in the past 18 months.
Start was too easy=too fast for me and felt on the edge going into 4 onwards which showed when I missed 6 and went to 8 before 7 but didn't realise and had to use road to relocate. Saw Megan on the way to 9 ahead of me so assumed she had caught me and was I hell going to let her go easily! She was flying along and I was clinging on for dear life probably on my VO2 max! Made for easier nav though because she wasn't going clean on many and I did lead a few. She left me at 16 and caught her again at 22 or something but she dropped me into the last control. Not going to deny running with Megan changed my race and therefore result but that was a mixture of start list luck and the sport of orienteering.
So yeah I'm pleased with one: the result but also my mental willpower/competitiveness/effort to push hard and hang on, less pleased with my actual orienteering performance.
Anyway I'm SO HAPPY to be back at some respectable level, a lot of patience and rehab has gone into getting back running and I'm just so pleased to be orienteering again :)
Start was too easy=too fast for me and felt on the edge going into 4 onwards which showed when I missed 6 and went to 8 before 7 but didn't realise and had to use road to relocate. Saw Megan on the way to 9 ahead of me so assumed she had caught me and was I hell going to let her go easily! She was flying along and I was clinging on for dear life probably on my VO2 max! Made for easier nav though because she wasn't going clean on many and I did lead a few. She left me at 16 and caught her again at 22 or something but she dropped me into the last control. Not going to deny running with Megan changed my race and therefore result but that was a mixture of start list luck and the sport of orienteering.
So yeah I'm pleased with one: the result but also my mental willpower/competitiveness/effort to push hard and hang on, less pleased with my actual orienteering performance.
Anyway I'm SO HAPPY to be back at some respectable level, a lot of patience and rehab has gone into getting back running and I'm just so pleased to be orienteering again :)
Saturday Sep 6, 2014 #
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
11 AM
Orienteering race 14:55 [5] 2.2 km (6:47 / km) +40m 6:13 / km
Actually very pleasantly surprised with this. Apart from the mp obviously. I only have one speed so struggled from the start to have any pace at all but I worked pretty hard and planned ahead SO WELL that I missed 16 ahahah no but seriously it was on a straight line and next to circle for no2. Anyway nice to have a base mark that is way higher than I thought I was at for sprint. Can't wait for JEC sprint! Would have been 5th=A final.
2 PM
Orienteering race 14:20 [3] 1.9 km (7:33 / km) +40m 6:50 / km
C final first start. Not actually that great a run and was trying to 'cruise' and not push too hard which was basically a massive struggle. Enjoyed it nonetheless :)
Friday Sep 5, 2014 #
5 PM
Running 28:00 [1] 4.4 km (6:22 / km) +70m 5:54 / km
V easy up and along the edge of the moor after getting an early train home and leisurely lunch. Legs felt better than I thought they would, no idea how tomorrow is going to go...
Thursday Sep 4, 2014 #
9 AM
Strength and Conditioning 1:00:00 [1]
WU, ladders, hurdles, reverse lunges 3 x 8 each side, OH press then more core stuff than usual but overall a pretty light session personally because I don't know how my body will react after being ill. Anyway good to see more people in.
7 PM
Football 3G 30:00 [3]
Turned up for training at 7 when it started at 6, today was a bad day timing wise. Stressful trying to get the entire flat clean on my own and sort keys for the new guy moving in and nearly forgot my driving lesson and then bus to training was so late and made me even more late and basically someone sort my life out k thanks.
On a positive note, cold has gone
On a positive note, cold has gone
Wednesday Sep 3, 2014 #
Note
(sick)
Should be back to normal tomorrow morning for the gym :)
Tuesday Sep 2, 2014 #
Note
(sick)
Monday Sep 1, 2014 #
Note
(sick)
Hello sore throat, not missed you. Thanks immune system for fucking right off again
11 AM
Cycling 30:00 [1]
Eughhhhh very unsucessful trip to Liberton (via the library to print the maps) to run some of last years sprintervals. Had been told and read that the start was Liberton Fire Station but couldn't make head nor tail of the map/ground with my tiny map sections. Tried to figure it out and cycled round loads, even rang Charlotte but then gave up.
Saturday is looking good.....
Saturday is looking good.....
C • Maps 1