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Training Log Archive: Florence

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  Football 3G4 4:05:00
  Cycling3 2:05:00 11.18 18.0 150
  Strength and Conditioning2 1:45:00
  Running2 1:21:07 8.84(9:10) 14.23(5:42) 250
  Spinning1 35:00
  Total9 9:51:07 20.03 32.23 400
averages - sleep:9

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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.
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

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