Training Log Archive: InisIn the 7 days ending May 8, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 8, 2011 #
11 AM
Orienteering long 1:26:13 [4] 14.15 km (6:06 / km) +470m 5:14 / km
SOL 3
11:58 AM
Dallaschyle
thought I started fast but not as fast as the other guys. 2 misses of around 1 min and 2 wobbles but nothing major. Running strong and powering the long legs in prep for next weekend. Job done!
11:58 AM
Dallaschyle
thought I started fast but not as fast as the other guys. 2 misses of around 1 min and 2 wobbles but nothing major. Running strong and powering the long legs in prep for next weekend. Job done!
Saturday May 7, 2011 #
11 AM
Road tempo 47:26 [4] 12.55 km (3:47 / km) +247m 3:26 / km
tempo
11:03 AM
Aberdeen
tempo out to Cara's. Was going to make it a 10k tempo but started too fast or sumit and had to slow after 5 but brought the pace back up after the next km and cruised up to the finish. The run was proceeded by....
11:03 AM
Aberdeen
tempo out to Cara's. Was going to make it a 10k tempo but started too fast or sumit and had to slow after 5 but brought the pace back up after the next km and cruised up to the finish. The run was proceeded by....
Unspecified long (power walking) 3:30:00 [0] 13.0 mi (16:09 / mi)
power walking from Cara's into town as part of her training for the moon walk. shemone..
Friday May 6, 2011 #
7 AM
Road warm up/down 26:00 [2] 5.4 km (4:49 / km)
run to gym and into work.. legs still very heavy and suffering.
Feeling bit better after weights but still took the evening off running. Must be tio just catching up. Wednesday probably didn't help.
Feeling bit better after weights but still took the evening off running. Must be tio just catching up. Wednesday probably didn't help.
Note
Free weights
20 min dynamic WU
3 sets of:
9x 50k cleans (3x hang, knee, floor)
6x box jumps
8x 35k BB OH lunge
8x TRX press ups
6x 5 step bounds
10x single arm palov press
1 min side plank pulses
20 min dynamic WU
3 sets of:
9x 50k cleans (3x hang, knee, floor)
6x box jumps
8x 35k BB OH lunge
8x TRX press ups
6x 5 step bounds
10x single arm palov press
1 min side plank pulses
Thursday May 5, 2011 #
7 AM
Road warm up/down 35:00 [2] 7.0 km (5:00 / km)
run in and back home from work
feelin very tired in the head and legs
feelin very tired in the head and legs
Wednesday May 4, 2011 #
7 AM
Road 40:00 [2] 8.5 km (4:42 / km)
to gym to work to home
Road tempo (incremental run) 20:00 [3] 5.0 km (4:00 / km)
test run on the mill.
4mins at: 4:30, 4.15 (135), 4.00 (144), 3.45 (152), 3.30 (157)
4mins at: 4:30, 4.15 (135), 4.00 (144), 3.45 (152), 3.30 (157)
Note
Note
Free Weights
full dynamic warm up
3 sets of:
9x 30k snatch (3 hanging, 3 knee, 3 floor)
5x 40k full front squats
12x 40k BB step ups
6x CG pull ups
5x running bounds
16x keiser woodchopper (10.0)
10x 10k MB rotation taps
Free Weights
full dynamic warm up
3 sets of:
9x 30k snatch (3 hanging, 3 knee, 3 floor)
5x 40k full front squats
12x 40k BB step ups
6x CG pull ups
5x running bounds
16x keiser woodchopper (10.0)
10x 10k MB rotation taps
6 PM
Path long 1:50:29 [3] 19.62 km (5:38 / km) +1009m 4:29 / km
long run
6:33 PM
Pentlands
got stuck in traffic to Dumyat so gave up trying to get there and went to the Pentlands instead. Good long run with Chris but hitting the energy wall by the end. Hare hill, black hill, carnethy, scald law, south black hill and the two kips to finish. Not enough food for lunch.
6:33 PM
Pentlands
got stuck in traffic to Dumyat so gave up trying to get there and went to the Pentlands instead. Good long run with Chris but hitting the energy wall by the end. Hare hill, black hill, carnethy, scald law, south black hill and the two kips to finish. Not enough food for lunch.
Tuesday May 3, 2011 #
9 AM
Road warm up/down 15:01 [2] 3.39 km (4:26 / km) +107m 3:50 / km
9:32 AM
Edinburgh South
run IW
7 PM
Road warm up/down 33:17 [3] 7.6 km (4:23 / km) +70m 4:11 / km
7:22 PM
Edinburgh South
run HFW. Feeling pooped still from the weekend and days work.
Monday May 2, 2011 #
6 AM
Orienteering (technique) 1:10:00 [3] 11.5 km (6:05 / km)
Stigtomta
6:00 AM
still in tio time zone so went out early with Scawbaws down to Stigtomta relay area from the previous weekend. Ran the long day course with half the controls still out. orienteering 100% with only 1 small miss and feeling quite good after a 24h rest. Sausage McMuffins followed for breaky mmm...
6:00 AM
still in tio time zone so went out early with Scawbaws down to Stigtomta relay area from the previous weekend. Ran the long day course with half the controls still out. orienteering 100% with only 1 small miss and feeling quite good after a 24h rest. Sausage McMuffins followed for breaky mmm...