Training Log Archive: MCrone

Event: South African Orienteering Champs
 

Loads of stretching and some yoga ;).

Warm up and then a few fun games before saying thank you to all of the coaches.

Worked on weightlifting technique for snatch and clean and jerk. Only around 15kg on the bar so it was all about the technique. Took quite a while to start getting it right...

Repeated the yoyo and T test (we all did worse than the original test...). Then we played some games and did some bridge exercises. Quite a few people are injured so we didn't go overboard. Plan for tomorrow is a fun session and ?prizes? in the afternoon.

C • Quite a few people are injured 2

Tough work. Started off by doing squats with weight (I could go 5 x 4 sets with 40kg) and then a single arm row and bench press.

Then we went onto a wide straight arm squat with 10kg. Also did pushing of a sled first with 25kg, then 50kg and finally 75kg (we didn't really know the actual weight). After that we did a rope pull on the same sled.

Hard work. Ready for the "sprint" session this afternoon.

Sprint drills definitely require some coordination. Takes a while to get into them. We played a change of direction game and another game to improve agility and then moved onto the sprint drills with resistance (provided by a person pushing rather than using the bands). I felt that this was more difficult because the person was in the way (compared to the bands at least). We did several different drills and bounding and then called it a day.

This session was a variety of exercises. We did an exercise and then jogged to a tree and back, we were in two groups so we did the exercise until the other team got back from jogging.

Shuffling, squat jumps, bridge, side bridge, hopping. Idea of this session is to keep yourself at a relatively high heart rate for a long period of time (metabolic). Wasn't too bad, no niggles from last week or yesterday.

I might call this more of a circuit and the other one more metabolic. Started off with running with resistance bands. Then moved onto the circuit (all for 1 minute): Battle ropes, push ups, squats with 10kg, two arm/shoulder exercises with 8kg kettlebells, shoulder press with 10kg, sit ups with 10kg weight in pairs, squats with 10kg weight in pairs. We changed the pushups to a few other things. Circuit x 4.

Then we had a "fun" tug of war. We initially went up against each other. Then we went up against the racquet sports and finally against the american football. Our team won against all of them :P, was quite demotivating for the american football team ;).

Nice stretch afterwards. I might be in pain tomorrow (strength in the gym and then a sprint session in the afternoon).

Event: SAX Urban Event
 

After an hour and a half of public transporting it out of the city I arrived in Canterbury. Happened to meet a few orienteers on the train (the one guy had given an event advisers course in Cape Town).

Started off well but I must say that 10km of orienteering in a city is pretty hard work. Definitely not used to it. Courses were alright, could have had a bit more route choice and they could have been a bit more creative with regards to crossing points of the railway. Good day out and a nice walk around looking at the village (city?).

C • Events link 1