Training Log Archive: LeakieIn the 30 days ending Sep 30, 2010:
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Thursday Sep 30, 2010 #
Note
(rest day)
I know i should have done something but I felt so exhausted today. Gone from doing pretty much no training for the last few months to quite a programme, so going to try & build up a bit slower to the full sessions & not knacker myself/get injured again. Bought some insoles for my shoes too, so we'll see if that helps?
Wednesday Sep 29, 2010 #
S&C 1:00:00 [1]
Morning sesh, really easy just steve showing me the basics trying to do them with good posture. Did w/u programme, bridges on roller, step ups with weights & 15kg squats. Good stuff.
Bike 45:00 [2]
Round arthurs seat with a wiggly route there & back
Tuesday Sep 28, 2010 #
Bike 50:00 [2]
Morning bike ride since I am so broken that I really can't run
Gym 30:00 [3]
20mins of cross training intervals. 2mins hard, 2mins easy. Maybe should have had less recovery(?) but I wasn't really in the right mood for it. Followed by 10mins of stretching and using that roller thing, owww so painful!
Monday Sep 27, 2010 #
Gym 40:00 [2]
3 x circuit in performance gym ++ w/u
Bike warm up/down 20:00 [2]
Gym 10:00 [5]
20 sec hard, 10 sec rest x 10 + cool down
Sunday Sep 26, 2010 #
Orienteering warm up/down 35:00 [2]
Orienteering race 1:14:00 [5] 8.8 km (8:25 / km) +100m 7:57 / km
JEC long distance, bad times. Technically it was fine but I just haven't run that far in such a long time that I completely blew up ages from the finish. Pretty gutting end to the weekend, makes me feel crap about my orienteering and a bit of a knock to confidence
Saturday Sep 25, 2010 #
Orienteering warm up/down 30:00 [2]
Orienteering race 40:00 [5] 4.0 km (10:00 / km) +220m 7:51 / km
JEC relay, a few silly errors & general faffage. Not really fit enough for the pace of last leg. Good area but hard work
Friday Sep 24, 2010 #
Event: JEC - Junior European Cup
Orienteering warm up/down 30:00 [3]
Orienteering race 15:00 [5] 3.3 km (4:33 / km) +15m 4:27 / km
JEC sprint race, such good fun :) I know I shouldn't have favourites but i really do enjoy sprints. Tough running over the fields but some good technical stuff at the end. Reckon i lost 25secs in a bad route choice near to start and missing the last 'crossing point' on the steps. Then a bit from not quite having the control circle visualised everytime so not flowing through all controls. Still with a perfect race would have been over a minute down, pretty scary stuff.
Running 20:00 [1]
Easy jog followed by some mobility stuff
Thursday Sep 23, 2010 #
Note
(rest day)
Eurrgh don't want to be ill at all!!
Wednesday Sep 22, 2010 #
Swimming 45:00 [3]
Alternated 4 lengths fast/slow.
Really wanted to do S&C but decided it probably wasn't the best idea to start right before jec since it used to be well painful afterwards, so that's next weeks mission.
Got lots of sleep too & i feel much better :)
Really wanted to do S&C but decided it probably wasn't the best idea to start right before jec since it used to be well painful afterwards, so that's next weeks mission.
Got lots of sleep too & i feel much better :)
Tuesday Sep 21, 2010 #
Gym 55:00 [2]
Warm up on bike. Then lots of core stuff, balance things, weights. Sort of a little circuit I made up until I get a proper one sorted out. Warm down rowing.
Note
Feeling better :) Vitamin overload is working!
Monday Sep 20, 2010 #
Gym 1:10:00 [3]
Hopefully I did the right thing by training through this sore throat. Cross training for 50mins - highish resistance. 160HR.
++ Weights/core work
++ Weights/core work
Running warm up/down 20:00 [1]
Alternated jogging with walking for 1min on the way to gym. A bit sore so I may stop running just until JEC starts & then try again
Sunday Sep 19, 2010 #
Note
Pretty sore throat so went for a walk instead, don't want to be ill now!
Saturday Sep 18, 2010 #
Swimming 40:00 [3]
Got a swim card now so I can swim for cheaper, yay. Went for a pretty fast swim
Thursday Sep 16, 2010 #
Bike 1:00:00 [2]
Cycling, but got a flat tyre :(
Note
I can't included the alc-o as training but did run 3km!!
Wednesday Sep 15, 2010 #
Running 25:00 [3] 5.7 km (4:23 / km)
Actually managed to run & not have my shin die!! :) exciting stuff
Tuesday Sep 14, 2010 #
S&C 1:00:00 [2]
10min warm up on bike
20min weights/resistance stuff, (25kg leg/18kg upper machine)
15min core work & gossip time
15min warm down on cross trainer
20min weights/resistance stuff, (25kg leg/18kg upper machine)
15min core work & gossip time
15min warm down on cross trainer
Monday Sep 13, 2010 #
Bike 55:00 [2]
scary stuff!
Sunday Sep 12, 2010 #
Orienteering 48:00 [3] 5.88 km (8:10 / km) +70m 7:42 / km
Devilla event.
I know I can race fine after the lakes so just jogged round the green course today, was pretty reasonable. Need to visualise that circle better so i don't hesitate on approach & maybe a few extra checks of the compass, but on the whole was alright. Stay injury free until JEC & then inject some speeed back again.
I know I can race fine after the lakes so just jogged round the green course today, was pretty reasonable. Need to visualise that circle better so i don't hesitate on approach & maybe a few extra checks of the compass, but on the whole was alright. Stay injury free until JEC & then inject some speeed back again.
Saturday Sep 11, 2010 #
Swimming 1:00:00 [2]
Reeeally wish i was doing pwt final but i'm sure this is better in the long run.
Friday Sep 10, 2010 #
Orienteering warm up/down 25:00 [2]
Orienteering race 17:35 [4] 3.3 km (5:20 / km) +20m 5:10 / km
PWT qualification race, scone palace
pretty scrappy, didn't plan ahead enough & messed up no.3 a lot. enjoyable though & shin held up okay. not running tomorrow because of hard surfaces.
pretty scrappy, didn't plan ahead enough & messed up no.3 a lot. enjoyable though & shin held up okay. not running tomorrow because of hard surfaces.
Thursday Sep 9, 2010 #
Bike 1:40:00 [2]
Really good bike ride out down the union canal, enjoyed lots
Wednesday Sep 8, 2010 #
Bike 58:00 [2]
Tuesday Sep 7, 2010 #
S&C 20:00 [1]
Monday Sep 6, 2010 #
Bike warm up/down 25:00 [2]
Cycle to gym & home
Gym 40:00 [2]
Cross training for 40mins & saw new facilites
Sunday Sep 5, 2010 #
Bike 2:05:00 [2]
Headed out the city on the union canal and the water of leith, nice ride
Saturday Sep 4, 2010 #
Note
Back to Ed today, starting this up again. Had a pretty good summer, injuries here and there but some very good camps & lakes 5. Starting to enjoy orienteering again now the pressure is off. The navigation finally clicked in poland so hopefully will stay together now. Looking forward to the next year actually, we'll just see how it goes. The goal is basically performance rather than position. Want to be happy with my races this year & if that gets me anywhere then great, but if not then not then fair enough. Long term thinking now.