Training Log Archive: KrisIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Cycling 20:00 [3]
Saturday Nov 28, 2009 #
Orienteering 2:00:00 [2]
BUOT
Friday Nov 27, 2009 #
Running 1:05:00 [3]
Run on burbage. Oh no I can't run compass sport cup..
Strength and Conditioning 2:00:00 [3]
S&C down at Hallam...
10 mins spinning, 3 x 8 sls, 10 box jumps, dot exercise, bar warm up (still can't do half of it) Warm up..
3 x 6 Half squats (70, 70, 80) Felt good.
3 x 6 Full squats (45, 55, 60) 60 was hard but 45 too easy. Going all the way down.
3 x 10 each side dumbbell lunges. (10)
3 x 10 each side calf raises followed straight with calf bounds x 3
6 chins, 6 dips, 6 press ups. Shoulder not liking this as a superset so only did one cut in half one.
3 x 8 Reverse Hypers
3 x 8 SB Rollouts.
and 5 mins spinning...
10 mins spinning, 3 x 8 sls, 10 box jumps, dot exercise, bar warm up (still can't do half of it) Warm up..
3 x 6 Half squats (70, 70, 80) Felt good.
3 x 6 Full squats (45, 55, 60) 60 was hard but 45 too easy. Going all the way down.
3 x 10 each side dumbbell lunges. (10)
3 x 10 each side calf raises followed straight with calf bounds x 3
6 chins, 6 dips, 6 press ups. Shoulder not liking this as a superset so only did one cut in half one.
3 x 8 Reverse Hypers
3 x 8 SB Rollouts.
and 5 mins spinning...
Thursday Nov 26, 2009 #
Cycling 35:00 [3]
Running intervals 1:05:00 [3]
Run down, warm up and run back...
Worked out to be roughly 4x 600 rest 300 rest. with a 600 and 5 sprints on the end.
Worked out to be roughly 4x 600 rest 300 rest. with a 600 and 5 sprints on the end.
Wednesday Nov 25, 2009 #
Cycling 15:00 [3]
Tuesday Nov 24, 2009 #
Cycling 30:00 [3]
Monday Nov 23, 2009 #
Cycling 20:00 [3]
Sunday Nov 22, 2009 #
Orienteering 1:00:00 [3]
Spook relays...
Saturday Nov 21, 2009 #
Event: ShUOC Sheffield City Chase
Running warm up/down 30:00 [3]
Orienteering 45:00 [3]
City Chase
Prologue - Good solid run, feeling a little sluggish and a few errors, biggest 20 secs. Maybe 45seconds lost overall. 29 seconds down on oli, 27 on gg, 7 on ralphy.
Chase - Started off fast hoping to catch oli and gg in their own little battle, saw them quite quickly but only really caught them at 8 or 9. Then lost ralph at 12 which left just me oli and gg, then they both made a mistake and I was on my own in front. Pegged it round the rest of the race to finish 20 seconds up on gg, but found out I did a poo boy and missed out a control on two straight legs. Pretty annoying but still was good fun and a good race.
Prologue - Good solid run, feeling a little sluggish and a few errors, biggest 20 secs. Maybe 45seconds lost overall. 29 seconds down on oli, 27 on gg, 7 on ralphy.
Chase - Started off fast hoping to catch oli and gg in their own little battle, saw them quite quickly but only really caught them at 8 or 9. Then lost ralph at 12 which left just me oli and gg, then they both made a mistake and I was on my own in front. Pegged it round the rest of the race to finish 20 seconds up on gg, but found out I did a poo boy and missed out a control on two straight legs. Pretty annoying but still was good fun and a good race.
Friday Nov 20, 2009 #
Strength and Conditioning 1:30:00 [2]
Cycling 15:00 [3]
Thursday Nov 19, 2009 #
Cycling 25:00 [3]
Wednesday Nov 18, 2009 #
Running long 2:00:00 [3] 20.0 km (6:00 / km) +800m 5:00 / km
ahr:149 max:179
Long run with GG, Danger and Shminty.. Two big big climbs and one big climb and alot of ridge running. Shminty was on a mission all the way through and GG was childish and complaining. His glutes are wrecked.... Ralph?
Tuesday Nov 17, 2009 #
Cycling 25:00 [3]
Running 45:00 [4]
V02 and lactate thingy. Felt like I had nothing on the V02 one..
Running 1:00:00 [3]
Night run with OJ, GG, schorah, dave rams and speakey. Interesting running without a light for most part. Had to follow people and did get lost on a couple of occasions.
Monday Nov 16, 2009 #
Cycling 15:00 [3]
Sunday Nov 15, 2009 #
Cycling 20:00 [3]
Orienteering long 1:30:00 [4]
Eyam - Started well but didn't do brilliant on the second half of the course, kept falling over and took some dodge route choices. Ended up in a bit of a train.
Friday Nov 13, 2009 #
Running 1:05:00 [3]
Run to top of Porters Brook with Ralph. Pretty easy although could feel ankle in a couple of places. Went to physio but as it felt fine didn't get to know a huge deal about it other than I have ok balance and strength but after a little bit of running that completely goes... Think its just a niggly pain but will lay off running tommorow at least.
Cycling 20:00 [3]
Thursday Nov 12, 2009 #
Cycling 25:00 [3]
Running 15:00 [2]
Jogging down and back from Hallam.
Strength and Conditioning 15:00 [2]
Practising squating and stretching.
Wednesday Nov 11, 2009 #
Cycling 25:00 [3]
Orienteering 30:00 [3]
Sprint O in the dark round endcliffe. Reasonable once I decided to use my light to look at map. Felt quite smooth in the second section. Ankle felt fine but I wasn't pushing it.
Tuesday Nov 10, 2009 #
Running intervals 1:00:00 [4] 12.0 km (5:00 / km)
(injured)
Intervals with R Dawg. Nice long warm up then 3 x 3 laps of the feild at threshold with 2 mins recovery. 6.44, 6.45 and 6.47. I was pushing a bit on the last one though...
Then on to 10 x hill sprints, did 1 up the side and noticed it was better on the other side so started up here, did one and then just as I was wlking back down got this really sharp pain in my ankle. No twisting or anything. Walked back and it was fine but hurt as soon as I tried a jog. Walked home and now icing and rung tass physio for appointment.
Then on to 10 x hill sprints, did 1 up the side and noticed it was better on the other side so started up here, did one and then just as I was wlking back down got this really sharp pain in my ankle. No twisting or anything. Walked back and it was fine but hurt as soon as I tried a jog. Walked home and now icing and rung tass physio for appointment.
Cycling 15:00 [3]
Monday Nov 9, 2009 #
Strength and Conditioning 10:00 [2]
10 mins of random press ups dips planks etc...
Cycling 25:00 [3]
Saturday Nov 7, 2009 #
Orienteering 1:10:00 [2]
Been ill the last few days and just wanted to get out the house so went along to help with some coaching at the syo junior talent squad thing. Hung some controls, shadowed some people, did some relay and collected in some...
Wednesday Nov 4, 2009 #
Note
mmm So many free gyms...
Tuesday Nov 3, 2009 #
Cycling 30:00 [2]
Running intervals 1:15:00 [3] 13.0 km (5:46 / km)
ahr:139 max:170
Me and Ralph threshold shesh.
10 x little hills
6 x 1km with 1 min rest then
10 x different hills
Felt really quite easy so don't think we were going fast enough but better to be too slow than too fast I suppose... Average heart rate on the ks was about 160 which I think is too low...
10 x little hills
6 x 1km with 1 min rest then
10 x different hills
Felt really quite easy so don't think we were going fast enough but better to be too slow than too fast I suppose... Average heart rate on the ks was about 160 which I think is too low...
Monday Nov 2, 2009 #
Running 30:00 [2]
There and back and warm up..
Strength and Conditioning (ShUOC circuits) 40:00 [4]
Haven't been to these as I've got aa 5 o'clock lecture normally, but went along and soon caught on that this was going to be a night of faz laughing at my inability to skip/do anything vaguely manly...
On a bad note my shoulder hurt a few times on various different exercises...
On a bad note my shoulder hurt a few times on various different exercises...
Cycling 20:00 [2]
Sunday Nov 1, 2009 #
Running 1:30:00 [3] 17.0 km (5:18 / km) +300m 4:52 / km
"Steady hour" with Ralph "Off bumming the colonel" Street and Gay "Well you have to try anything once" Graham... Really got worried when it started to get dark...