Training Log Archive: KrisIn the 31 days ending Jan 31, 2010:
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Saturday Jan 30, 2010 #
Running (drills) 50:00 [3]
Kellys drills session, really good.
Orienteering (3000) 30:00 [3]
Sprint O training in hillsborough. Really good use of the area breaking down the technique right down to basics. Felt good but legs had no spring from weights and drills.
Orienteering 40:00 [4]
Middle race on beeley. Didnt check the scale and overshot one massivly getting caught by tim tett. Then was pretty good and infront of him for most of it. Lost a couple of bits on being too carefull or hesitant, but nothing really over 10/20s. Legs really got no spring now.
Friday Jan 29, 2010 #
Strength and Conditioning 1:40:00 [3]
Warm up things x 3
Then
Box Drops 3 x 4
Half Squats x 4 (60, 80, 85, 90, 95)
Bulgarians x 5 x 2 (40, 45, 50, 55)
Morning Things x 6 (40, 40, 45)
Hamstring things 3 x 10
Opp Arm squat rows x 6 (16.25, 18.75, 20.25)
Swiss ball knee drives (x10), glute bridge (x6) x 3
Spinning before and after. Felt good bringing the weight up a bit today
Then
Box Drops 3 x 4
Half Squats x 4 (60, 80, 85, 90, 95)
Bulgarians x 5 x 2 (40, 45, 50, 55)
Morning Things x 6 (40, 40, 45)
Hamstring things 3 x 10
Opp Arm squat rows x 6 (16.25, 18.75, 20.25)
Swiss ball knee drives (x10), glute bridge (x6) x 3
Spinning before and after. Felt good bringing the weight up a bit today
Thursday Jan 28, 2010 #
Running 35:00 [2]
To EIS, not feeling good.
Running intervals 45:00 [4]
Dave was doing 1km off 5 mins, but feeling crap did 800 off 5min. Did 6 and didn't feel like any more. Then did a couple of sprints, but pulled up funny on one of them. Hamstring feels quite tender
Wednesday Jan 27, 2010 #
Running 2:00:00 [3]
Bleaklow beat us after 40 mins so we then just ran round the resevoir...
Running 20:00 [3]
Hallam and back..
Orienteering 25:00 [3]
Sprint course round hallam and surroundings. Running felt easy and had to stop a couple of times to read map in the dark but felt smooth most of the way. A couple of little mistakes but no major ones.
Tuesday Jan 26, 2010 #
Orienteering 1:10:00 [3]
Orienteering intervals with GG in Eccy woods. Feeling better and better as the session went on.
Saturday Jan 23, 2010 #
Running 20:00 [2]
Warm up and drils.
Orienteering (sprint) 20:00 [3]
Sprint course.
Missed the paved gap on number one so ran down some shit muddy path but apart from that was good and nothing major, still feel a bit rusty and legs didnt like the hills. 17 30ish.
Stacked it coming down the hill and slid like 30m past some people playing tennis, nice and cold.
Missed the paved gap on number one so ran down some shit muddy path but apart from that was good and nothing major, still feel a bit rusty and legs didnt like the hills. 17 30ish.
Stacked it coming down the hill and slid like 30m past some people playing tennis, nice and cold.
Orienteering (ultrasprint) 30:00 [3]
Started slow but got faster and was running well by the end. Not happy about all the river crossing though. Still freezing.
Friday Jan 22, 2010 #
Strength and Conditioning 1:30:00 [3]
Down the gym...
spinning, box drops, 4 x 4 half squats ((50) 70,75,80,85), 3x2x5 Bulgarian split squats (30,35,40), 3x6 Good mornings (30,35,40), 3x10 Ecc ham lowers, 3x2x6 cable row squats (13.5, 16.5, 18.5), 3x8 leg change things,, 3x6 hamstring bridge, spinning, little roll.
spinning, box drops, 4 x 4 half squats ((50) 70,75,80,85), 3x2x5 Bulgarian split squats (30,35,40), 3x6 Good mornings (30,35,40), 3x10 Ecc ham lowers, 3x2x6 cable row squats (13.5, 16.5, 18.5), 3x8 leg change things,, 3x6 hamstring bridge, spinning, little roll.
Thursday Jan 21, 2010 #
Running 50:00 [2]
Run down EIS and warm up when there.
Running intervals 30:00 [5]
10k relay with Dave. 200m on, then rest while dave ran. Aimed for the first few laps to be on wr pace, but slipped off that after 3 or 4 then the middle bit really hurt but battled through. Finished in 28.23. Worked very hard and feel good for doing so now.
Running 10:00 [1]
Very Very slow cool down.
Wednesday Jan 20, 2010 #
Running 1:00:00 [3]
Run out to Loxley. Very lost but got there in the end.
Orienteering 40:00 [3]
Running strong but orienteering really rusty. 25 doing 3/4s of the course and then 15 collecting.
Tuesday Jan 19, 2010 #
Running 1:10:00 [3]
Run with Treb and Poo Boy, lots of different efforts.
Cycling 10:00 [3]
Monday Jan 18, 2010 #
Running 20:00 [2]
Jogging to Hallam and then back via tescos.
Strength and Conditioning 2:20:00 [3]
Hardly anyone there today.
Spinning warm up, then (dots, jumps, ols, bar warm up) x 3
Bashed my leg on the box and getting better at bar warm up, still cant do the squat or the everyone together ones though.
Then:
Front Squat x 4: 20, 30, 35, 40, 40
Lunge onto box x 5 each leg: 20, 40, 40, 40. (felt really wobbly getting used to it.)
Calf raises x 8: 20, 40, 50, 60, 70
[DB Chest Press/DB row/Dips]: 3x6 superset: 10, 12.5, -26 Lost a bit of control in last set of presses.
BB Roll Outs: 1.5x6 then 1.5x6 of swiss ball rollouts. Didnt feel like I had enough in my shoulders to be able to roll it back from that far away.
Glute Hammys: 3x6
Then warm down on bike, stretch and massage.
Good session, dragged out due to being taught everything and a little bit of procrastinating from work but lots of new stuff and seems good.
Spinning warm up, then (dots, jumps, ols, bar warm up) x 3
Bashed my leg on the box and getting better at bar warm up, still cant do the squat or the everyone together ones though.
Then:
Front Squat x 4: 20, 30, 35, 40, 40
Lunge onto box x 5 each leg: 20, 40, 40, 40. (felt really wobbly getting used to it.)
Calf raises x 8: 20, 40, 50, 60, 70
[DB Chest Press/DB row/Dips]: 3x6 superset: 10, 12.5, -26 Lost a bit of control in last set of presses.
BB Roll Outs: 1.5x6 then 1.5x6 of swiss ball rollouts. Didnt feel like I had enough in my shoulders to be able to roll it back from that far away.
Glute Hammys: 3x6
Then warm down on bike, stretch and massage.
Good session, dragged out due to being taught everything and a little bit of procrastinating from work but lots of new stuff and seems good.
Cycling 15:00 [3]
Saturday Jan 16, 2010 #
Running 45:00 [3]
Easy 45 with treb, learnt alot about morals.
Friday Jan 15, 2010 #
Running 20:00 [1]
Jogging to/from hallam
Strength and Conditioning 1:40:00 [3]
New stuff. Didn't use much weight, felt good.
Thursday Jan 14, 2010 #
Running 2:20:00 [3]
Run down to EIS, warm up and drills, 8 x 1km (~3.15) off 5.00, me leading one then dave leading one, then warm down and stretching, then very slow jog home. Session felt good, didn't feel like I had to put any effort in on the first few but then by the last couple it was hard. Session is a bit epic due to the run there and back, I've locked my bike in the bike shed by accident.
Wednesday Jan 13, 2010 #
2 PM
Running 1:35:00 [3]
To Narnia and back with Treb, hair frozen, legs bleeding into the snow, forced to turn back by waist deep snow and ice and a big whiteout...
Tuesday Jan 12, 2010 #
8 PM
Running 1:00:00 [3]
Nice steady jaunt up porters brook and then when i got back to endcliffe park, did 5 x about 100m just striding out and then 5 reps of the road up to endcliffe (~300m) plus a bonus rep because i started to feel good at this point. :) Nothing like hill reps to sort out your day...
Disappointed I didn't get down to Hallam to do S&C yesterday, was too lazy after a day of travelling.
Disappointed I didn't get down to Hallam to do S&C yesterday, was too lazy after a day of travelling.
Sunday Jan 10, 2010 #
Running 1:00:00 [2]
Easy round clyne in the dark, lots of sheet ice but I didn't pansy out...
Saturday Jan 9, 2010 #
Running 1:30:00 [3]
Ok cold gone. Just doing a couple of steady runs this weekend to ease myself back into it. Felt really good all the way on this. Did have to do a little bit of trespassing to get to where I needed to be though.
Sunday Jan 3, 2010 #
Running 2:20:00 [3]
Long snowy run with mark. Some tough climbs and both of us suffering a bit with colds. Good fun though.