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Training Log Archive: Leakie

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  Gym4 3:19:00
  S&C3 3:05:00
  Bike3 1:10:00
  Running2 59:00 6.15(9:35) 9.9(5:58)
  Orienteering1 30:00 2.36(12:42) 3.8(7:54) 130
  Total10 9:03:00 8.51 13.7 130

» now

Sunday Jan 16, 2011 #

(rest day)

Tired and feeling a bit like the beginnings of a cold

Saturday Jan 15, 2011 #

1 PM

Bike warm up/down 40:00 [2]

Cycling out to the event and back with a partially flat tyre
2 PM

Orienteering 30:00 [3] 3.8 km (7:54 / km) +130m 6:44 / km

ESOC training at Ravelston Wood - green course with a bit of retro pin punching. Felt mega slow and not quite flowing through the controls but for my first orienteering in quite some time I'm happy enough. Especially loved the woman who asked if I needed help. && no pain at all, not even a twinge :D but did manage to bramble myself to death!

Friday Jan 14, 2011 #


Felt a bit rubbishy and knackered. Didn't get to bed until too late and for some reason woke up and turned on the light at 4am :(
7 AM

Bike warm up/down 15:00 [1]

Gym 19:00 [3]

Rowing before S&C. 4*30sec on 30sec off, 1min rest. 4 sets

S&C 1:00:00 [2]

New w/u:
Monster walks, band squats, band twisting lunges. Press-ups, crunches, leg cross overs, scorpions. Knee squeeze walks, bum flicks & single leg drives.
3*8 dead-lift 25kg
3*6 press-up
3*8 broom handle squats practising technique
3*16 DB rows 9kg
3*8 DB flys 4kg
3*16 Palov(?) press
3*16 keiser push/pull
30sec side planks
Mobility and Roller
12 PM

Running 29:00 [3] 5.0 km (5:48 / km)

Feeling a bit tired but really wanted to fit this in so did it in my break. Need an early night so not doing ultra-sprint stuff this evening, going to chill, study and eat instead.

Thursday Jan 13, 2011 #


Just couldn't fit in today's run, revision lectures and this semesters lectures all the way until 5 and then committee meeting 6-9. Starving when i had finished so I'll squeeze it in tomorrow instead.
10 AM

Gym 1:00:00 [2]

Cool gym sesh

Wednesday Jan 12, 2011 #

7 AM

S&C 1:00:00 [1]

Such a good morning session. Bridging, clams, leg extensions, roller work, all with progressions to make it more challenging.

Bike warm up/down 15:00 [1]

3 PM

Gym 1:20:00 [2]

Since I can't do the long run I really need to get in a proper half decent endurance session. I know this one wasn't long enough but my god it was boring. 50min spinning, 20min cross training, 10min rowing.

Tuesday Jan 11, 2011 #

11 AM

Running 30:00 [2] 4.9 km (6:07 / km)

Really nice chilled jog round the meadows after morning lectures. Ended with some drills and a few strides. No pain.
2 PM

Gym 40:00 [2]

Nice session after podiatry, some cross training and core stuff.
Mega super jolly today :) All is looking good on the leg frontage and my posture and running style have greatly improved, whoopa!

Monday Jan 10, 2011 #

7 AM

S&C 1:05:00 [2]

Back on the old S&C stuff.
Warm up and then:
3*8 Squats 35kg
3*8 Lunges 30kg
3*6 Bench press 15kg
3*16 DB rows 8kg
3*8 V sits
6*20sec side planks

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