Training Log Archive: FlorenceIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
1 PM
Football 3G warm up/down 30:00 [1]
Football 3G (Game) 40:00 [4]
Hibs were having a shocker having gone 4-1 down in the first half and a bit so he made all 4 of us substitutes go on at once and the game changed. Came back to 4-3 but they held us there. Personally not a great footballing performance but I put a shift in a worked hard to attack and defend, just need more confidence to get the ball in the middle and do something with it.
Anyway absolutely lush day and considering the last game time I had was November last year it could have been worse!
Anyway absolutely lush day and considering the last game time I had was November last year it could have been worse!
Saturday Aug 30, 2014 #
9 AM
Running 25:00 [1] 4.3 km (5:49 / km)
Easy except my legs felt rank for the first 10min or so. 3 x blackford pond
Friday Aug 29, 2014 #
Note
(rest day)
Thursday Aug 28, 2014 #
9 AM
Strength and Conditioning 1:00:00 [2]
In circuit gym with Nixon. WU, ladders, hurdles including lateral, reverse lunges 3x8 each side, OH press 3x8 both with 15kg, TRX row 3x8, single leg squats off box 3x8, loads of BOSU work on both legs, finished with a mini core circuit - not getting any easier!!
Legs tired cycling home.
Legs tired cycling home.
7 PM
Cycling 45:00 [2] 16.0 km (2:49 / km) +150m 2:41 / km
Nothing exciting to report except maybe the hills on the way back felt easier..?
Football 3G 1:30:00 [3]
Some agility work then into small sided games which I sucked at! Last 20min was a half pitch 8 a side which suited me a bit better. Still need to build a lot of confidence but it will come. Playing Sunday so that should be cool!
Wednesday Aug 27, 2014 #
5 PM
Running 34:00 [2] 5.0 km (6:48 / km) +80m 6:18 / km
Recovery with 10 v.short hill sprints with walk back down on my way back. Legs felt ok
Tuesday Aug 26, 2014 #
9 AM
Strength and Conditioning 1:00:00 [2]
On my larry.. WU, ladder drills, hurdles, dot jumps, reverse lunges 3x16, OH squat 4x5, OH press x10 - all with 15kg bar. Then some core and stretching.
7 PM
Cycling 50:00 [2] 19.0 km (2:38 / km) +150m 2:32 / km
Took me 5minutes to realise I had forgotten my boots so after going back I had to push on to not be late. Crawling on the way back jesus I thought I was going to fall asleep on the final hill!
Football 3G 1:30:00 [3]
Not included the 10/15min WU because its not very strenuous.
Spent the first hour doing high tempo possession games with sprints every 5 minutes which was tough but I held my own. Then a half pitch game for the final half hour which wasn't as intense and I ran round in a lot of circles pretending to know what I was doing yay
Spent the first hour doing high tempo possession games with sprints every 5 minutes which was tough but I held my own. Then a half pitch game for the final half hour which wasn't as intense and I ran round in a lot of circles pretending to know what I was doing yay
Monday Aug 25, 2014 #
5 PM
Running 43:30 [2] 7.2 km (6:03 / km) +150m 5:28 / km
Back in Edinburgh so 'Blackford 45min figure 8' except it was the slightly extended version up the steps and didn't take 45min. Easy running is getting easier and its nice to feel some bounce instead of plodding
Sunday Aug 24, 2014 #
9 AM
Running 1:11:00 [3] 11.7 km (6:04 / km) +400m 5:11 / km
Long pre-breakfast in Dunoon. 35 minutes continual gradual climbing up a main forest track and then unfortunately there was no path up to the nearest hill top. Through bogs and heather for 15min then descended back into town. Was pushing on for most of it and legs felt decent, hamstring a v distant ache
Saturday Aug 23, 2014 #
Running 40:00 [1] 6.5 km (6:09 / km)
Downhill/ flat running with rucksack for about an hour down from Bienn Mhor after walking up. I'm in Dunoon visiting my main man Ann Taylor so it was her nearest/highest mountain. Was going to go out when we got back but hamstrings are both complaining at even a slow jog...
Note
(rest day)
Physio loosened off my hamstring but didn't go that deep so not sure it was that helpful..
Friday Aug 22, 2014 #
Note
(rest day)
Thursday Aug 21, 2014 #
9 AM
Strength and Conditioning 1:00:00 [2]
Wu, ladders, hurdles, lateral dots, bosu work, reverse lunges 3x8 each side, OH press 3x8 and OH squat 3x5 15kg for both, abs circuit. Still hurt from Tuesday but everything was fine. Stretched and rolled for ages afterwords focusing on calves and hamstrings
7 PM
Cycling 45:00 [2] 16.0 km (2:49 / km) +150m 2:41 / km
Wasn't gonna cycle because it was raining but the bus never came in time so ended up cycling which takes about half the time anyway, and didn't rain all evening anyway! Actually felt pretty decent on the way back so pushed on a bit :) Hamstrings still v tight - physio in the morning
Football 3G 1:15:00 [3]
Hibs dev again, much easier session but I worked hard none the less and enjoyed it. Mainly small sided games
Wednesday Aug 20, 2014 #
7 PM
Running 30:00 [1] 4.75 km (6:19 / km) +40m 6:04 / km
Recovery - everything hurts
Tuesday Aug 19, 2014 #
9 AM
Strength and Conditioning 1:00:00 [2]
WU, ladder drills, hurdles, then reverse lunges 3x8 each side, OH squat 3x8, back squat 3x8, OH press 3x8 all 15kg keeping it light to build in without doms. Finished with an abs circuit gahh hard. Stretching and rolling. Feels good to be back :)
7 PM
Cycling 45:00 [2] 16.0 km (2:49 / km) +150m 2:41 / km
To/from training. Legs felt dire on the way there and so empty on the way back. Need to sort out nutrition for a 7pm session and a 9.30+ return to the flat..
Football 3G 30:00 [2]
Back at Hibs development. WU, 5 half pitch sprints with jog back, passing exercise. Separated this from the other half of the session for obvious intensity reasons
Football 3G 40:00 [4]
Full on game against Hibs Prem. And when I say Prem I mean Scottish Premier League team with Scottish Internationalists in! Holy shit this was throwing me in at the ultimate deep end! Put in center mid and played pretty terrible no matter how much effort I put in and I was working my butt off and still chasing shadows! Wayyy better than any intervals I could have run though! Good learning experience but fucking long way to go!!
Monday Aug 18, 2014 #
9 AM
Running 1:00:00 [3] 9.0 km (6:40 / km) +330m 5:38 / km
With Lucy on the moor pre breakfast before heading back to Edinburgh. Cairn, 12 apostles, top of moor, badger stone, cottage and down and home. Was fine for first 10min of climb but then struggled to keep Lucy in touch on the steeper stuff. Once it flattened off it was fine but shes honestly so good at climbing! Was pacy enough to struggle to hold a conversation but absolutely loved it! And for the first time in a while, felt like a runner!
Sunday Aug 17, 2014 #
Running 20:00 [2] 3.5 km (5:43 / km)
Running intervals 15:00 [4] 2.5 km (6:00 / km)
Some intervals along an undulating trail. Roughly 2min hard:1min walk recovery x 5
Flew home
Flew home
Strength and Conditioning 10:00 [1]
Saturday Aug 16, 2014 #
Note
Another day in the rocky mountains. All this walking is knackering! Did a lot of jumping into the pool in the evening which I fancied a lot more than a run in 30 degrees
Friday Aug 15, 2014 #
Note
Longer walk today with 2 and a half hours of climb to get onto a ridge. Really really cool terrain at the top though! Boulders and rocks piled on top of each other and loads of scrambling!
Thursday Aug 14, 2014 #
Running 1:00:00 [2] 8.0 km (7:30 / km) +250m 6:29 / km
Day off walking for me and Chloe so we went for a leisurely pre breakfast jog which involved the first 25min steeply uphill. Really enjoyable jog
Wednesday Aug 13, 2014 #
Note
Another 5 hours in the mountains with the first 2hours very steep uphill. Played an hour of tennis in the evening :)
Tuesday Aug 12, 2014 #
Running 40:00 [2] 7.5 km (5:20 / km) +150m 4:51 / km
Lot of climb initially then through some terrain downhill and an effort along the road at the end. Legs felt considerably good after 5 hours in the mountains
Monday Aug 11, 2014 #
Note
First day walking and stayed to quite low mountains and struggled a lot in the heat and hadn't carried enough water. Did not feel at all like running afterwards
Sunday Aug 10, 2014 #
Running 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km
Evening plod after arriving in Spain, staying in the mountains north of Madrid for the week walking with the family
Saturday Aug 9, 2014 #
Note
(sick)
Nearly (finally!!) gotten rid of all throat pain
Tuesday Aug 5, 2014 #
Note
(sick)
Did nothing all day and still feel minging. Why is this not getting any better. Rant rant rant
Monday Aug 4, 2014 #
Orienteering 53:00 [1] 4.0 km (13:15 / km) +100m 11:47 / km
(sick)
Walked round todays course after waking up feeling worse. So so SO frustrated I can't race. 5 days of racing I'm going to miss out on for some stupid person giving me their germs. I haven't had any late nights or eaten badly or anything which makes this even more annoying. Not even walking round tomorrow
Sunday Aug 3, 2014 #
Running 20:00 [1]
Pre and post course
Orienteering 1:11:00 [3] 8.5 km (8:21 / km) +230m 7:21 / km
Lakes 5 first day 7.6km so just ran under 10min k..
Started with the intention of not pushing because my throat still feels funny (not sore but more of an uncomfort when I swallow - body feels fine) but the area and weather did not suit that. Ended up sluggish first half and slightly improved second half but probably did push too hard.. although if I hadn't I would have just had to walk the marshes had to be run aggressively to even cross and they covered 80% of the course! max 1min lost technically so thats probably the only positive.
So glands have slightly swollen up but body still feels ok. See how I sleep and feel tomorrow morning.
Started with the intention of not pushing because my throat still feels funny (not sore but more of an uncomfort when I swallow - body feels fine) but the area and weather did not suit that. Ended up sluggish first half and slightly improved second half but probably did push too hard.. although if I hadn't I would have just had to walk the marshes had to be run aggressively to even cross and they covered 80% of the course! max 1min lost technically so thats probably the only positive.
So glands have slightly swollen up but body still feels ok. See how I sleep and feel tomorrow morning.
Saturday Aug 2, 2014 #
Running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
Very easy jog with Chloe and Lucy from the cottage. Looking forward to tomorrow but don't think I will race full out- throat still a bit funny
Strength and Conditioning 10:00 [2]
Abs and squats with Chloe
Friday Aug 1, 2014 #
Note
(sick)
Getting there