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Training Log Archive: Florence

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Running	15	8:25:00	48.28		77.7		1300
Strength and Conditioning	9	6:15:00
Cycling	4	4:50:00	41.01		66.0		1250
Orienteering	5	4:35:00	18.95	(14:31)	30.5	(9:01)	550
Football 3G	2	2:30:00
Spinning	1	15:00
Total	22	26:50:00	108.24		174.2		3100

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Thursday Jul 31, 2014 #

Note
(sick)

Started to get a sore throat last night and then had a terrible sleep and don't feel any better. Afternoon and evening at the Commonwealth Games should be good fun though.

Wednesday Jul 30, 2014 #

Running 46:00 [2] 7.9 km (5:49 / km) +100m 5:29 / km

Pre breakfast on Blackford

Tuesday Jul 29, 2014 #

Running 25:00 [1] 4.6 km (5:26 / km)

To/from gym

Strength and Conditioning 1:00:00 [1]

WU, ladders, tuck jumps, split jumps, hurdles, lateral jumps, reverse lunges 20kg, OH squat 10kg, OH press 20kg, roll outs, TRX row. Stretching and rolling

Monday Jul 28, 2014 #

Note

14 hours travelling on a jwoc party hangover - roughhh

Sunday Jul 27, 2014 #

Orienteering 40:00 [3] 6.0 km (6:40 / km) +100m 6:09 / km

Coaches race after spectating the relay. The beer before and during probably didnt help hahah good fun

Saturday Jul 26, 2014 #

Orienteering 51:00 [2] 5.0 km (10:12 / km) +150m 8:52 / km

Middle final area. Slowed right down and much better race just wish we had one more day here and I would have the hang of it.

Running 15:00 [2] 2.0 km (7:30 / km)

Friday Jul 25, 2014 #

Running 10:00 [1] 1.0 km (10:00 / km)

Orienteering race 1:06:00 [2] 5.0 km (13:12 / km) +150m 11:29 / km

Jwoc tour day 2, middle qual area. Had a really really bad tummy and was reduced to a walk/jog 90:10% ratio by about 1km. Also navigated very badly and generally struggled today. Very technical so respect to anyone who went clean today!

Thursday Jul 24, 2014 #

Cycling 1:30:00 [3] 10.0 km (9:00 / km) +1000m 6:00 / km

Me and Harry for some stupid reason thought cycling up the mountain was better than getting the gondola.. Was really tough going and had to push in parts but the downhill made it worth it! Also hid the bikes and topped Musala mountain - 2925m the highest peak in Bulgaria and the entire Balkan peninsular! (Not logged the downhill)

Wednesday Jul 23, 2014 #

Running 10:00 [1] 1.0 km (10:00 / km)

Orienteering race 58:00 [3] 7.5 km (7:44 / km) +150m 7:02 / km

First day of jwoc tour on the kind distance area. Would be a lie to say I didn't try

Tuesday Jul 22, 2014 #

Running 40:00 [2] 7.0 km (5:43 / km) +100m 5:20 / km

Post sprint spectating around Borovets. Found a decent enough path through the woods for about 25minutes and then just looped round a bit. Easy with a short effort at the end. Feel good!

Monday Jul 21, 2014 #

Note

Travelled for about 20 hours and then went on a pretty long/steep walk with the Butts when I arrived off about 3 hours sleep. Early night and feeling better

Sunday Jul 20, 2014 #

Note
(rest day)

Travelling to Bulgaria. Off to support my main men Lucy and Katie and hopefully go up some big mountains

Saturday Jul 19, 2014 #

10 AM

Running 1:11:00 [2] 11.1 km (6:24 / km) +240m 5:46 / km

Leisurely pre breakfast long run. Round Blackford the up to the top of Braids and back through the hermitage looping round a bit. Proper chugging on the hills and got an horrific stitch on the way back but glad with the duration and distinct lack of niggles I have had this week.

Friday Jul 18, 2014 #

Running 42:00 [2] 6.6 km (6:22 / km) +100m 5:55 / km

Blackford. Thought my legs felt alright, min per k speak otherwise

Strength and Conditioning 20:00 [1]

Thursday Jul 17, 2014 #

9 AM

Strength and Conditioning 1:00:00 [2]

Circuit gym still.
WU, ladder drills, tuck jumps, split jumps, single leg vertical and long jumps, hurdles, OH press, OH squat, TRX, leg raises, roll outs. Then finished with a circuit - all abs, cheers for that Nixon. Stretching and rolling

Spinning 15:00 [1]

Pre S&C

6 PM

Football 3G 1:15:00 [2]

Hibs dev. again. Super sunny and quite an easy session with only a few sprints. Loved it

Cycling 45:00 [2] 16.0 km (2:49 / km) +150m 2:41 / km

Cycle there and back. Easy downhill about 20min to get there then put in a shift for half an hour back up hill in a rush

Wednesday Jul 16, 2014 #

Running 5:00 [1] 1.0 km (5:00 / km)

Strength and Conditioning 25:00 [1]

Note
(rest day)

Tuesday Jul 15, 2014 #

Strength and Conditioning 1:00:00 [2]

Up in the circuit gym while the performance gym get a new floor so slightly different because of that.
WU, ladder drills, hurdles (double and sl), single leg vertical and long jumps off low box, split jumps, OH press, OH squat , TRX row, BOSU balance. Finished off with a core circuit. Felt pretty non stop but that was probably because I was sweating after like 5 minutes. Gross

Football 3G 1:15:00 [2]

Hibs dev. Think I trained alright, loved it

Sunday Jul 13, 2014 #

Strength and Conditioning 20:00 [1]

Running 50:00 [3] 8.0 km (6:15 / km) +160m 5:41 / km

Pre breakfast on Blackford with 6 x 80/90sec hill reps early on, jog down recovery. Really sunny out and such amazing views as always. Nothing from my shin - the fascia/calf stuff I have been doing is working

Saturday Jul 12, 2014 #

Running 46:00 [2] 7.5 km (6:08 / km) +150m 5:35 / km

Pre breakfast blackford figure 8

Friday Jul 11, 2014 #

Note

Stopped off on the way back to Edinburgh near Penrith and walked up Sharp Edge and Blencathra in beaut sunshine. Took about 4hours and jogged some of the downhill

Thursday Jul 10, 2014 #

8 AM

Running 1:15:00 [2] 9.5 km (7:54 / km) +300m 6:49 / km

Last chance to get up onto Ilkley moor and I couldn't resist. Pre breakfast slow pace throughout just showing Ann the top of the moor etc and getting beaten on the downhill. Shins were fine only slight ache nearing home. Beautiful run :)

Wednesday Jul 9, 2014 #

Note

Purposefully had a reduced running week. Back at home and been doing a lot of walking and tennis and with le tour and chloes birthday I have relaxed on the running. Really don't want my shin to progress but I reckon at the moment its to do with either a tight plantar fascia or weak calf which I'm working on

Monday Jul 7, 2014 #

Running 20:00 [2] 4.5 km (4:27 / km)

Cycling 1:00:00 [1]

Bolton Abbey and back with Ann, legs tired from walking about 18km yesterday

Saturday Jul 5, 2014 #

Running 35:00 [1] 6.0 km (5:50 / km) +150m 5:11 / km

Up on the moor in beaut sunshine with Chloe, Lucy, Jet and Ann after a day watching the tour!!

Thursday Jul 3, 2014 #

Strength and Conditioning 45:00 [1]

Pretty reduced session on my part. Spent a good 15 minutes working on my shin and plantar fascia with a squash ball and a golf ball to make sure its good for running. Nothing since cycling but painful to massage.
WU, OH squat 3x8, hurdle agility, jumps onto box, single leg squats 3x5+5, bosu, nordics, front squat (20,30,20,20kg x 5), BB OH press 7kg 3x10, TRX and roll outs each 3x6. Stretching and rolling

Running 15:00 [1]

WU to start and a bit on the beach after watching Charlotte and Nixon swim, rather them than me!

Orienteering 1:00:00 [2] 7.0 km (8:34 / km)

Roughly that time/distance.
Gullane with Kirsten, Charlotte and Nixon post gym. Chugging along but enjoyed it although some of the vegetation was really slow going. Just really nice to be out orienteering :) shin fine, the fact that it was sand probably helped.

Wednesday Jul 2, 2014 #

Strength and Conditioning 25:00 [1]

Post physio at the gym

Tuesday Jul 1, 2014 #

Strength and Conditioning 1:00:00 [2]

WU, hurdle agility, ladders, plyometrics (jumping onto/off low boxes, hurdles and dot jumps), back squat 37.5,37.5,40,40kg each x5reps, OH press 20kg 3x8, OH squat 10kg x8, TRX and rollouts. Stretching and rolling

Cycling (Road Bike) 1:35:00 [2] 40.0 km (2:23 / km) +100m 2:21 / km

Straight from the gym. Planned on going to Dunbar but my shin started throbbing at maybe 1hour+ only very slightly but it got gradually more noticeable so called it a day at North Berwick. Frustrating but the right decision. Currently RICEing and physio tomorrow, not too worried

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