Training Log Archive: BashmanIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
11 AM
Path/Terrain 10:19 [2] 1.55 km (6:40 / km)
shoes: Inov-8 Mudclaw 300
Orienteering race 1:14:07 [4] 14.14 km (5:15 / km) +162m 4:57 / km
shoes: Inov-8 Mudclaw 300
SOL 1 - Gullane Dunes - Black - 11.6km - 7th, 7.5mins off Hector
Not too bad. Fitness definitely missing after about 9km where I dropped down from 4th. Foot a little bit sore towards the end so another week of cross training probably.. Orienteering in general quite solid, just wasn't running as fast as I normally do...
http://obasen.orientering.se/winsplits/online/en/d...
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Not too bad. Fitness definitely missing after about 9km where I dropped down from 4th. Foot a little bit sore towards the end so another week of cross training probably.. Orienteering in general quite solid, just wasn't running as fast as I normally do...
http://obasen.orientering.se/winsplits/online/en/d...
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Saturday Mar 7, 2015 #
2 PM
Path/Terrain 35:51 7.33 km (4:53 / km) +135m 4:29 / km
ahr:169 max:181 shoes: Inov-8 Trailroc 245
Cycling 25:00 [2]
Friday Mar 6, 2015 #
12 PM
Cycling intervals 1:00:00
ahr:138 max:180 shoes: Inov-8 Road-X 233
Spinning Intervals
10 WU, 5 x 4mins [3mins], 15 WD.
On the watt bike in the performance gym. A proper tough session which was good. Monitored HR and got it up to 170+ after the first minute or two of each rep. Finished the last one on 180. Knee felt fine, didn't put the resistance high at all. Nice puddle of sweat by the end.
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10 WU, 5 x 4mins [3mins], 15 WD.
On the watt bike in the performance gym. A proper tough session which was good. Monitored HR and got it up to 170+ after the first minute or two of each rep. Finished the last one on 180. Knee felt fine, didn't put the resistance high at all. Nice puddle of sweat by the end.
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Thursday Mar 5, 2015 #
7 AM
S+C/Drills/Plyo/Flex 50:00 [2]
shoes: Inov-8 F-Lite 252
Circuits
4 week plans now on the go.
-- WU
Wall Squat - 2 x 10
KB Hip Hinge - 2 x 10
Monster band walks - 2 x 10+10
SL Dips - 6+6
TRX - 10
Spiderman crawl x 2 lengths
Broom BS, OH Squat and mobility
-- Main Session
Back Squat - 3 x 3 - (50wu, 63.5kg x 3) with 8 lunge-jumps after each set
Pull Ups - 3 x 3 (17.5kg) with 4 x 4 hurdle jumps after each set
Bench Press - 3 x 3 (30wu, 51kg x 3) with 6 dot sequences after each set
Step Ups - 3 x 4+4 (20kg)
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4 week plans now on the go.
-- WU
Wall Squat - 2 x 10
KB Hip Hinge - 2 x 10
Monster band walks - 2 x 10+10
SL Dips - 6+6
TRX - 10
Spiderman crawl x 2 lengths
Broom BS, OH Squat and mobility
-- Main Session
Back Squat - 3 x 3 - (50wu, 63.5kg x 3) with 8 lunge-jumps after each set
Pull Ups - 3 x 3 (17.5kg) with 4 x 4 hurdle jumps after each set
Bench Press - 3 x 3 (30wu, 51kg x 3) with 6 dot sequences after each set
Step Ups - 3 x 4+4 (20kg)
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6 PM
Path/Terrain 20:00 [3] 4.76 km (4:12 / km) +50m 3:59 / km
shoes: Merrell Mix Master Move
Test
Quick jaunt round the meadows on the grass. Knee = foot = every other stupid niggle I've had this winter = good, even on the small road sections. Going to be more sensible and not attend any spin classes/smash out hard road runs from now on.
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Quick jaunt round the meadows on the grass. Knee = foot = every other stupid niggle I've had this winter = good, even on the small road sections. Going to be more sensible and not attend any spin classes/smash out hard road runs from now on.
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Cycling 30:00 [3]
shoes: Inov-8 F-Lite 252
Watt Bike
In the perf gym, recovery day.
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In the perf gym, recovery day.
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Wednesday Mar 4, 2015 #
Note
Woke up, knee was good.
Walked to the gym, knee felt weak.
Started spinning, knee hurt a little bit at times.
Now, knee still feels weak but definitely better than yesterday.
Bloody spin class!
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Walked to the gym, knee felt weak.
Started spinning, knee hurt a little bit at times.
Now, knee still feels weak but definitely better than yesterday.
Bloody spin class!
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7 AM
Cycling 45:00 [3]
ahr:138 max:151 shoes: Inov-8 F-Lite 252
Spinning
On the watt bike in the performance gym. Steve told me 130 to 150 and I assumed he meant heart rate but apparently he meant power.. So ended up averaging 202W... Ah well. 37.1km/h, 28km, 91rpm, blah, blah......
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On the watt bike in the performance gym. Steve told me 130 to 150 and I assumed he meant heart rate but apparently he meant power.. So ended up averaging 202W... Ah well. 37.1km/h, 28km, 91rpm, blah, blah......
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4 PM
Cycling 30:00
shoes: Inov-8 Road-X 233
Easy Spin
With Jacob and Paul. Pointless really, should be running but didn't want to risk the knee. Chucked in 3 x 1 minute hard just for fun. Will attempt a run tomorrow.
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With Jacob and Paul. Pointless really, should be running but didn't want to risk the knee. Chucked in 3 x 1 minute hard just for fun. Will attempt a run tomorrow.
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Tuesday Mar 3, 2015 #
7 AM
S+C/Drills/Plyo/Flex 50:00 [3]
(rest day) shoes: Inov-8 F-Lite 252
Circuits
Few minutes WU on the bike
Thoracic Mobility - 4 x 5+5
Inch worm to hip drop x 5
Spiderman stretch, both sides
Running 3 minutes with a few crossovers
Dot jump variations
Bench Press (Max) - 8 x 30kg, 5 x 40kg, 3 x 50kg, 1 x 55, 57.5, --60kg-- (couldn't do 62.5)
Pull Up (Max) - 1 x (15kg, 17.5kg, --20kg-- then bailed on 22.5kg)
Rolling
Knee a bit sore this morning from the spin class. Resting till tomorrow.
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Few minutes WU on the bike
Thoracic Mobility - 4 x 5+5
Inch worm to hip drop x 5
Spiderman stretch, both sides
Running 3 minutes with a few crossovers
Dot jump variations
Bench Press (Max) - 8 x 30kg, 5 x 40kg, 3 x 50kg, 1 x 55, 57.5, --60kg-- (couldn't do 62.5)
Pull Up (Max) - 1 x (15kg, 17.5kg, --20kg-- then bailed on 22.5kg)
Rolling
Knee a bit sore this morning from the spin class. Resting till tomorrow.
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Monday Mar 2, 2015 #
12 PM
Cycling 45:30
shoes: Inov-8 F-Lite 252
Spin Class
Needed some extra motivation this morning so wrote up some notes for today's lunchtime lecture in order to miss it and go to a spin class instead. Didn't realise that going easy wasn't really an option so got dragged into a tough session - 2 x 13minute of accelerations/gear changes to simulate a hill climb. Really sweating by the end, might have to change my weekly plan a bit...
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Needed some extra motivation this morning so wrote up some notes for today's lunchtime lecture in order to miss it and go to a spin class instead. Didn't realise that going easy wasn't really an option so got dragged into a tough session - 2 x 13minute of accelerations/gear changes to simulate a hill climb. Really sweating by the end, might have to change my weekly plan a bit...
.
5 PM
Path/Terrain 42:16 [3] 8.76 km (4:50 / km) +135m 4:29 / km
shoes: Merrell Mix Master Move
HFU Recovery
A lot longer than I predicted.. Headed out from KB towards Inch Park and Craigmillar, on as much grass as possible. Then through Duddingston playing fields and up the enormous flight of steps to Dunsapie. Back down the muddy path towards Meadowbank as it began to snow. A few snowflakes at first but then turned the corner at Queen Margaret's Loch and faced a wall of wind and sleet. Got brain freeze and was almost a snowman when I made it back, basically reliving the Pentlands from yesterday! Foot = good.
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A lot longer than I predicted.. Headed out from KB towards Inch Park and Craigmillar, on as much grass as possible. Then through Duddingston playing fields and up the enormous flight of steps to Dunsapie. Back down the muddy path towards Meadowbank as it began to snow. A few snowflakes at first but then turned the corner at Queen Margaret's Loch and faced a wall of wind and sleet. Got brain freeze and was almost a snowman when I made it back, basically reliving the Pentlands from yesterday! Foot = good.
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