Training Log Archive: BraddersIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Husky Sledging 3:30:00 [2] 40.41 km (11.5 kph) +301m
shoes: Dog Sledge
Out by the sametti road to strand, back past myrbekkoia.
Tuesday Jan 30, 2018 #
Gym/Conditioning 35:00 [3]
Warm up, Cat stretch, foot to hand in plank (rotate) foot to hand foot at 90° (rotate), 15 rows, band over head, 10 walk outs, 20 shoulder taps.
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 12ea (blue band)
Hands over head in lunge 7ea (green band)
X2
Row x15
W flex x10
Tricep extension x10
High bicep curls x15
X2
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 12ea (blue band)
Hands over head in lunge 7ea (green band)
X2
Row x15
W flex x10
Tricep extension x10
High bicep curls x15
X2
Monday Jan 29, 2018 #
XC Skiing/Skijoring 40:00 [2] 7.0 km (5:43 / km)
With Johan, he didnt want to overtake the others
Sunday Jan 28, 2018 #
Gym/Conditioning 1:05:00 [3]
Warm up, Cat stretch, foot to hand in plank (rotate) foot to hand foot at 90° (rotate), 15 rows, band over head, 10 walk outs, 20 shoulder taps.
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 12ea (blue band)
Hands over head in lunge 7ea (green band)
X3
Row x15
W flex x10
Tricep extension x10
High bicep curls x15
X3
Pushups (army app) 12x4
Sit-ups (army app) 15x4
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 12ea (blue band)
Hands over head in lunge 7ea (green band)
X3
Row x15
W flex x10
Tricep extension x10
High bicep curls x15
X3
Pushups (army app) 12x4
Sit-ups (army app) 15x4
Husky Sledging 1:05:00 [2] 10.2 km (9.4 kph) +73m
shoes: Dog Sledge
55th tour!!
Evening tour with some tall Aussie guests and tour guide Sam. Great to be working with guests again :) -24°C
Evening tour with some tall Aussie guests and tour guide Sam. Great to be working with guests again :) -24°C
Saturday Jan 27, 2018 #
XC Skiing/Skijoring 25:00 [3] 2.45 km (10:12 / km) +30m 9:37 / km
Keno pulling. With Stef and Balto. Keno was an intermittent puller, either 20% or 100%, went flying at one point.
Husky Sledging 1:40:00 [2] 19.0 km (11.4 kph)
shoes: Dog Sledge
With Denise, up past the Skogfoss dam along the snowmobile track
Friday Jan 26, 2018 #
Gym/Conditioning (Cabin workout) 1:00:00 [3]
Warm up, Cat stretch, foot to hand in plank (rotate) foot to hand foot at 90° (rotate), 10 rows, band over head, 10 walk outs, 20 shoulder taps.
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 15ea (blue band)
Hands over head in lunge 7ea (green band)
X2
Row x15
W flex x10
Tricep extension x15
High bicep curls x15
X3
Pushups (army app) 10x3
Sit-ups (army app) 12x3
Managed to do this well, motivated/comfortable in the cabin. Good to do it.
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 15ea (blue band)
Hands over head in lunge 7ea (green band)
X2
Row x15
W flex x10
Tricep extension x15
High bicep curls x15
X3
Pushups (army app) 10x3
Sit-ups (army app) 12x3
Managed to do this well, motivated/comfortable in the cabin. Good to do it.
Thursday Jan 25, 2018 #
Husky Sledging 3:40:00 [2] 39.0 km (10.6 kph) +250m
shoes: Dog Sledge
With Stef leading the way on an 8-line, felt pretty cold. Went direct to Myrbekkoia, across the second river crossing to headskullhill, to jussikoia via the double power lines, to tors house, malbekkoia, head skull hill and directly home past the evening tour loop.
Tuesday Jan 23, 2018 #
Gym/Conditioning 15:00 [2]
Tried to do the same workout as the other day but too hot in the apartment! And uncomfortable, I need to invent a new workout regime
Running 20:03 [2] 4.1 km (4:53 / km)
shoes: Inov8 Oroc 280
-28°C Test run in these conditions.
Warm enough but buff was icing up so struggling to breath at the end.
Fast run! Surprised as I wasn't breathing a lot, maybe its easier as my muscles were kept cool.
Warm enough but buff was icing up so struggling to breath at the end.
Fast run! Surprised as I wasn't breathing a lot, maybe its easier as my muscles were kept cool.
Monday Jan 22, 2018 #
XC Skiing/Skijoring (Skijoring) 15:00 [2] 2.0 km (7:30 / km)
With ranta
Sunday Jan 21, 2018 #
Gym/Conditioning 30:00 [3]
First exercise in Norway. Had a very tiring 22hrs of travelling on Friday, settling in. Maybe dogsledding will come in the next few days. My bag was lost by SAS/Oslo, so will have to wait for that to get my warm clothes.
Warm up- walk out, lunges, squats, toe squats, cat stretch, foot to hand, shoulder flexion/ extension.
Pushups, Shoulder taps, burpees, star jumps, high-low half-plank, renegade rows, squat jumps, sit ups x10 rest, x3
Warm up- walk out, lunges, squats, toe squats, cat stretch, foot to hand, shoulder flexion/ extension.
Pushups, Shoulder taps, burpees, star jumps, high-low half-plank, renegade rows, squat jumps, sit ups x10 rest, x3
Thursday Jan 18, 2018 #
Gym/Conditioning 1:10:00 [2]
10x walk outs
6x each side lunge with twists
10x squats
30s hip opener
10x hold toes squat
(Squat 50kg x8
Single leg kettle bell deadlift 12kg x8 each leg)
X4
(Bench press 15kg dumbbell each arm x8
Single arm row 15kg each arm x8)
X4
(Shoulder landmine 25kg + 20kg bar x8
Russian twists 10kg x20)
X4
Introduced to bodyweight exercises for Norway.
6x each side lunge with twists
10x squats
30s hip opener
10x hold toes squat
(Squat 50kg x8
Single leg kettle bell deadlift 12kg x8 each leg)
X4
(Bench press 15kg dumbbell each arm x8
Single arm row 15kg each arm x8)
X4
(Shoulder landmine 25kg + 20kg bar x8
Russian twists 10kg x20)
X4
Introduced to bodyweight exercises for Norway.
Tuesday Jan 16, 2018 #
Gym/Conditioning 1:00:00 [2]
Rowing 4min 20s 1000m
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X15, YTW, band hold overhead X15, good mornings X10 bar across back.
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X4
(Deadlifts 20kg X20, single leg raises X10 each leg) X3
Rowing weights and pull ups.
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X15, YTW, band hold overhead X15, good mornings X10 bar across back.
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X4
(Deadlifts 20kg X20, single leg raises X10 each leg) X3
Rowing weights and pull ups.
Monday Jan 15, 2018 #
Gym/Conditioning 1:00:00 [2]
5min 20s rowing. 1000m.
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X15, YTW, band hold overhead X15, good mornings X10 bar across back.
Front raise shoulder flexion (4kg each hand), bar behind shoulder extension (7.5kg), shrugs (10kg each hand), rotation bad isometrics (orange and red band), band lat raise(orange and red band) X15
x2
Squats (12kg), inverted row, bench press (27.5kg), shoulder taps in plank. X15/10
x3
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X15, YTW, band hold overhead X15, good mornings X10 bar across back.
Front raise shoulder flexion (4kg each hand), bar behind shoulder extension (7.5kg), shrugs (10kg each hand), rotation bad isometrics (orange and red band), band lat raise(orange and red band) X15
x2
Squats (12kg), inverted row, bench press (27.5kg), shoulder taps in plank. X15/10
x3
Cycling 18:00 [2] 7.1 km (23.7 kph) +98m
shoes: Planet X Road Bike
To and from gym
Sunday Jan 14, 2018 #
Orienteering 40:17 4.5 km (8:57 / km) +220m 7:12 / km
shoes: Inov8 Oroc 280
Rivelin Valley.
Well planned little course, ran the Green because I need to do ~40min runs for the army. Technically sound, struggled to read the map at times due to contact lens problems. One possible route choice mistake in the valley. Tough underfoot, yet again a brilliant test to see if my ankle is still broken after 8 years as the army suspects...
Well planned little course, ran the Green because I need to do ~40min runs for the army. Technically sound, struggled to read the map at times due to contact lens problems. One possible route choice mistake in the valley. Tough underfoot, yet again a brilliant test to see if my ankle is still broken after 8 years as the army suspects...
Saturday Jan 13, 2018 #
Gym/Conditioning (Physiotherapy) 15:00 [1]
Friday Jan 12, 2018 #
Climbing 2:15:00 [3]
shoes: La Sportiva Tarantula
With Mike Lee, really good session.
5+, 5+, 6a, 6a (top-roping), 6a, 6b, 6b (scary fall), 6a, 6b (top-roping, fall).
5+, 5+, 6a, 6a (top-roping), 6a, 6b, 6b (scary fall), 6a, 6b (top-roping, fall).
Cycling 27:30 [2] 11.0 km (24.0 kph) +120m
shoes: Planet X Road Bike
To and from climbing.
Thursday Jan 11, 2018 #
Cycling 24:00 [2] 9.0 km (22.5 kph) +64m
shoes: Planet X Road Bike
To gym, from gym
Gym/Conditioning (Strengthening) 1:00:00 [3]
5min 20s rowing. 1000m.
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X10, YTW, band hold overhead X10, good mornings X10 bar across back.
Front raise shoulder flexion (3kg each hand), bar behind shoulder extension (5kg), shrugs (4kg each hand), rotation bad isometrics (orange band), band lat raise (orange band). X15 x2
Squats (10kg), inverted row, bench press (22.5kg), shoulder taps in plank. X15/10 x3
Foam roll, cat stretch X5, foot to hand plank routine 5 reaches each side, circle in position AC+C, hip/lower ab rotation X5, glute bridge X10, YTW, band hold overhead X10, good mornings X10 bar across back.
Front raise shoulder flexion (3kg each hand), bar behind shoulder extension (5kg), shrugs (4kg each hand), rotation bad isometrics (orange band), band lat raise (orange band). X15 x2
Squats (10kg), inverted row, bench press (22.5kg), shoulder taps in plank. X15/10 x3
Tuesday Jan 9, 2018 #
Gym/Conditioning (Physiotherapy) 18:00 [1]
A bit of back and finger strength as well as the usual.
Monday Jan 8, 2018 #
Note
Im so out of touch with the gym, its been nearly 2 years since I last went properly, need someone to show me how to do it again without injuring myself...
3 PM
Gym/Conditioning (Gym) 50:00 [3]
Started with physio exercises.
5 pull-ups X3
5 dips X3
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X3
(Deadlifts 20kg X20, single leg raises X10 each leg) X2
5 pull-ups X3
5 dips X3
(Goblin squat 20kg X20, squat jumps X20) X3
(Reverse lunges 15kg X10 each leg, wall sit 30s) X3
(Deadlifts 20kg X20, single leg raises X10 each leg) X2
5 PM
Gym/Conditioning (Strength and endurance) 30:00 [3]
5 minute spinning
Warm up (dynamic)
(Goblin squats, overhead press, exercise ball plank, kettle-bell row, chest dumb bell press) 30s ea X3
Warm up (dynamic)
(Goblin squats, overhead press, exercise ball plank, kettle-bell row, chest dumb bell press) 30s ea X3
Sunday Jan 7, 2018 #
Running 27:00 [2] 5.0 km (5:24 / km) +58m 5:06 / km
shoes: Puma Trailfox 4
Wentworth loop anticlockwise, icey. Kind of a recovery/warm up run.
Gym/Conditioning (Physiotherapy) 12:00 [1]
Shoulder + stretches
Hip
Hip
Saturday Jan 6, 2018 #
Gym/Conditioning (Physiotherapy) 5:00 [2]
Friday Jan 5, 2018 #
Note
Cliffs of Moher
Thursday Jan 4, 2018 #
Note
Walk up hill to tomb
Wednesday Jan 3, 2018 #
Note
Dublin
Tuesday Jan 2, 2018 #
Note
Dublin