Training Log Archive: ShmintyIn the 7 days ending Mar 1, 2009:
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Sunday Mar 1, 2009 #
Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 35:46 [4] 7.9 km (4:32 / km)
shoes: Inov8 RocLite 315 no.2
British Relays
2nd Shuoc
6.6km
Set off minute behind Rob Baker and was about 40secs behing him at no.4 where I could see him. Then slight mistake on 5/6 cost me 15secs and saw him running out of 7 but again lost a little bit of time.
Came out of the wood to 8 and could see him again in just reaching 8 but that was the last I saw. Frustrated as didn't feel like I was running that fast and with clean route through 5/6/7 would have been right behind him.
Then lost a little bit on 12 and ran round the rhodes at 13, probably ran past the control without seeing it and lost another minute. Fortunately managed to keep 2nd place but was a good oppurtunity for a win with a poorer turnout than usual.
Hanstring was again good but walking back to the tent started feeling it, maybe tried a bit too much on the run in.
2nd Shuoc
6.6km
Set off minute behind Rob Baker and was about 40secs behing him at no.4 where I could see him. Then slight mistake on 5/6 cost me 15secs and saw him running out of 7 but again lost a little bit of time.
Came out of the wood to 8 and could see him again in just reaching 8 but that was the last I saw. Frustrated as didn't feel like I was running that fast and with clean route through 5/6/7 would have been right behind him.
Then lost a little bit on 12 and ran round the rhodes at 13, probably ran past the control without seeing it and lost another minute. Fortunately managed to keep 2nd place but was a good oppurtunity for a win with a poorer turnout than usual.
Hanstring was again good but walking back to the tent started feeling it, maybe tried a bit too much on the run in.
Saturday Feb 28, 2009 #
Event: British Champs
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 1:01:40 [4] 12.5 km (4:56 / km) +250m 4:29 / km
shoes: Inov8 RocLite 315 no.2
British Champs
Hampton Ridge
UK Cup/FCC 11.3km
Started off quite well but faded after control 8. Poor route choice and slight mistake to 9, ran to wrong control on 10 and 11, hesistant on 12, misread valley on 13 and so overshot, misread map to 14 and overhot again.
Felt tired from gym on thursday still, will make sure I don't do any lifts before any more of the selection events.
Speed is being affected having not done any intervals for a while due to hamstrings. Weren't a problem oing today.
Hampton Ridge
UK Cup/FCC 11.3km
Started off quite well but faded after control 8. Poor route choice and slight mistake to 9, ran to wrong control on 10 and 11, hesistant on 12, misread valley on 13 and so overshot, misread map to 14 and overhot again.
Felt tired from gym on thursday still, will make sure I don't do any lifts before any more of the selection events.
Speed is being affected having not done any intervals for a while due to hamstrings. Weren't a problem oing today.
Friday Feb 27, 2009 #
Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2
In new shoes, hamstring feeling better. Right one rubbed slightly.
Thursday Feb 26, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Leg not a problem
Gym 1:10:00 [3]
Warm up
Bar warm up and box squats, better than last week
Back Squats 60kg (10) 60kg (8) 65kg (6) 65kg (6) - Might have only done 9 on first set, good improvement on last week, now lifting body weight.
Split DB 12.5kg 8 on each side then 2*10 on each side
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
hamstrings were fine today, going to go out for a run tommorrow morning to see how they feel, not sure what i'm going to do if they're still a problem. Don't really want to drive down tommorrow if I'm not going run.
Bar warm up and box squats, better than last week
Back Squats 60kg (10) 60kg (8) 65kg (6) 65kg (6) - Might have only done 9 on first set, good improvement on last week, now lifting body weight.
Split DB 12.5kg 8 on each side then 2*10 on each side
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
hamstrings were fine today, going to go out for a run tommorrow morning to see how they feel, not sure what i'm going to do if they're still a problem. Don't really want to drive down tommorrow if I'm not going run.
Wednesday Feb 25, 2009 #
Running 25:00 [1] 4.0 km (6:15 / km)
(injured) shoes: Inov8 RocLite 315
R Ham has been feeling better today walking round but hurt alsmot straught away running. Started joggin back deciding it needed more rest but eased up and turned round for a slow lap of endcliffe. Just hoping I can run at the weekend.
Tuesday Feb 24, 2009 #
Running 35:00 [2] 6.5 km (5:23 / km)
Started off slowly with eddie but he dropped out after a couple of k. Right hamstring had been feeling a bit better today but wasn't great running so ended up keeping the pace down and cutting short. Probably going to need a few more days rest. Annoying as left hamstring seems to almost be back to normal.
Monday Feb 23, 2009 #
Circuits 30:00 [3]
Finished at 5 today so too late for the normal shuoc circuits. Was thinking of going to the gym but right hamstring has felt a bit dodgy today so decided just to do some core at home.
Stretching
Plank Circuit x 6 (45sec normal, 30s righ, 30s left, 30 sec alternate leg lift)
2 min chair
one leg lunges
one leg calf exercises
Stretching
Plank Circuit x 6 (45sec normal, 30s righ, 30s left, 30 sec alternate leg lift)
2 min chair
one leg lunges
one leg calf exercises