Training Log Archive: Shminty

Event: Burnham Beeches National Event
 

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M20E 12.3km staright

The splits say it all. Pretty good until the second last control on which I somehow lost just over 4 minutes and the lead. Saw veg boundary on way to control which I thought was the one on the map, it wasn't. Then having wasted 2 mins relocated of what i thought was the pond only later to find out it was a water filled depression and lost another 2 mins. Not happy.

1-8 good
9 Saw control just north of mine and ran to it. 10secs
10. Too left, could see I was too close to houses. 30secs
11. Good route but a little hesistant in the control circle
12. Wrong route out of 11, hesitant running round from corner of path then was too far up reentrant and found another control. 30secs
13. Got into control circle but couldn;t read the detail even when I stopped dead. 15secs
14. good
15. hesitated when hit the path but but found good route in
16. good
17. Stopped too early then ran round bush wrong way to drop into it. 10secs
18. Good
19. took track route which seemed long way off line but straight looked to complicated.
20. good
21. good
22. good
23. not the best route out of 22 then hit second track further up than expected but started running up it before I realised where I was. 15secs
24. took the wrong path at the junction but corrected myself quite quickly. 10secs
25. though I found the path but turned out it was too early. 15secs
26. decided on a good route but poor execution, tried to follow paths on first bit instead of compass then after the first track ended up drifteding too far right. Legs wer also feeling the mileage. 30secs
27. enough said. 4mins
28. good

total. 6.35

Hamstring was noticeable in the first half but good in second, opposite way round to normal. Didn't affect running.

Just a gentle jog today.

Down short way, up to the 6k road, back for a loop of endcliffe and then a loop of the top of endcliffe (0.8k) and back.

Had a bit of trouble with tendons behind right knee and had to walk a bit but eventually managed to shake it off.

Felt tried after hallam yesterday but hamstring was noticeably better than previously. Thought I was going to run quicker then I did but at times it felt like I was putting in a lot of effort for not much speed, will have to go easy tomorrow to make Sunday worthwhile.

Down hallam with danger, demon and abrams

Warm up
Performance hopscotch, beat danger by half a sec
Overheads and box squats
Back Squats 50kg (10) 55kg (8) 60kg (6) 60kg (6) - Last sets didn't hurt it just required loads of energy to push up. Felt like I was getting down really low.
Split DB 7.5kg 6 on each side then 2*10 on each side
chest press/inclined 7.5kg for the first then 10kg on the last 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
curls/rolls on gym ball 2*8

Feels like I'm getting somehwere with this. Hamstring felt a bit iffy at times but nothing serious.

2 laps of the endcliffe park then up through Bingham and then back for another loop of Endcliffe.

Hamstring was pretty good in Endcliffe then was moaning a bit on the run through Bingham. Was better than yesterday though, but not as much runnning on an incline. Some parts were probably getting up to a 3.5 intensity but at other times was only running at a 2.

Stopped to do some exercises after second loop of endcliffe, top of Bingham and then before I jogged back up to the flat.

Same as Sunday but ran high through Bingham and then went to the next road up the valley. Hamstring wasn't as good as previous on the run up the valley and flet it twinge a few times but didn't get bad enough to warrant stopping or turning around.

Got better again on the way back down and decided I may as well do the extra loop in Endcliffe.

Stopped 3 times on the way up and once before running back up to the flat.

Hopefully can start doing some higher intensity stuff after the weekend.

45/15 doubles and seemed to be a tripple in there as well...

Decided to have a rest from running, don't want to overdo the hamstring.