Training Log: Heffer

In the last 7 days:

activity

time

miles

climb

Running

1:35:00

Parkour

1:30:00

Strengthening - Shoulder

1:15:00

Strengthening

40:00

Stretching

37:00

Orienteering

25:00

Total

6:02:00

1:55

0:00

Thursday May 15
	Running 20:00 [2]

	Warm up and down for orienteering intervals this morning. Fairly long warmup which was good. I think I need to start doing longer ones, mine are always way too short.
	Orienteering 25:00 [4]

	Orienteering intervals set by Shep for the Cockatoo's training. Except it was more Blue Lightning with Luke, Rob the Dog and Big D coming along. Legs felt a bit heavy after yesterday, and I wasn't able to keep up very well. I've got a long way to go that's for sure. And gloves win! Especially hobo gloves! My hands didn't get cold at all.
Wednesday May 14
	Strengthening - Shoulder 20:00 [3]

	Same thing 15x2 very slow reps Diamond press Forearm lift Forward lift Rotation control (fixed) Theraband low pull in (20x2) Theraband high pull down
	Strengthening 40:00 [4]

	Decided to do some strengthening and conditioning because I didn't want to run today in the dark today after work and uni. Sorry about the confusing format, just was writing stuff up as I went. In class today - Curl reps 75, 3 seconds/rep Hamstring curls 15, 15 Plank hold 40sec, 50 sec Calf raises 20 each leg, 20 each leg (did them till my calves were burning) Squats (from standing to full squat, not half like I usually do) 20, 20 Quadrapedal up and down hall, 1x, 1x Ankle taps 60 Theraband restistance side leg raises, 20 each leg Ankle wobble board work. Swapping between feet, doing some 'aeroplane pose' stuff too 5min
	Stretching 17:00 [0]

	Another stretching session after the strengthening/conditioning Not quite as intensive as yesterday's
Tuesday May 13
	Running (Intervals) 50:00 [4]

	Back to Bilby's intervals. Haven't been there in ages... it was quite nice to get back there. Did a warm up, then some stretching, then more warm up/active stretching/technique work. Then intervals of 1km with 200m rest. Did 4 of these. The first 3 km were done at just under 5minutes, but my shoulder was kinda sore for 2 and 3, so I kicked the time back to about 5:50 for the last km so I could focus more on getting it under control. Warm down and stretching at the end. Intervals makes me work so much harder I reckon.
	Stretching 20:00 [0]

	Decided to start adding some stretching into my program. I need to get more flexible, as I know it's a very beneficial thing to do! Held each stretch for 30 seconds, which I found out is all you need to do for an effective stretch. I really need to get my shoulder more flexible to help with the strengthening, so hopefully doing this every second night or so will help a lot! I just need to remember to do it.
	Strengthening - Shoulder 25:00 [3]

	Normal stuff, but a bit harder tonight. Did more exercises 15x2 slow reps Diamond press Forearm lift Theraband low pull ins Tharaband low pull outs Theraband high pull downs Theraband high pull across Ball rotations low (twice the amount) Ball bounces high (twice the amount)
Monday May 12
	Strengthening - Shoulder 10:00 [1]

	Did a tiny little bit today, because my shoulder was super sore. Decided not to go for a run because I thought it might stir it up more than I'd like. 15x2 of each - using an easier theraband Theraband pull in Theraband pull out Diamond press Forearm lift
Sunday May 11
	Running 25:00 [4]

	Did the mother's day breast cancer run around Lake BG today. Went with a group from parkour, and we donated $200 raised from classes to the cause. Ran with Conan, and did just under 25 minutes, about the time we were aiming for. Did the block run under the flags along the way for fun, and it was the first time I was confident to do a step on each block! :D Was a good way to start the day, I'd really like to do more morning runs...
	Parkour 1:30:00 [3]

	Parkour class. Even though I'm teaching, I still do a surprising amount of stuff during it. The warm up included more quadrapedal movement, which I think stressed it out more for the conditioning at the end of the session. Didn't do shoulder exercises that evening because I figured it had been worked out enough, and it was hurting heaps. I can really notice my increase in abdominal strength though, as it's so much easier doing the quadrapedal exercises.

	C • parkour! 2
Saturday May 10
	Strengthening - Shoulder 20:00 [3]

	Did my usual stuff, unplanned rest day though. 15x2 slow reps Forearm lifts Diamond press Forward press Theraband low pull in Theraband high pull down Rotation control (fixed)

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Friday May 16	N/A F N/A	20%
Saturday May 17	52 F PM Showers	50%
Sunday May 18	54 F Mostly Cloudy	10%
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