Training Log Archive: Bommy TIn the 7 days ending Dec 14, 2009:
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Monday Dec 14, 2009 #
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
run to circuits, then wu/wd
Circuits 40:00 [3]
45/15 xmas doubles
Sunday Dec 13, 2009 #
Orienteering 1:46:15 *** 15.81 km (6:43 / km) +500m 5:48 / km
ahr:178 spiked:17/30c shoes: x talons
Didn't do a warm up, as i used the first few controls to do that. which happened to be a bad idea as no1 truned into a 4min error nightmare, was 5m away and didnt see it, ffs, not what i wanted right at the start.
rest of it was okay made quite a few misses, a couple of minutes here and there. i dont mind, i was using it more of a long terrain run than orienteering training. the nav was pretty easy in most parts anyway.
was nackered by the end, good job i had some 'halal' jelly babies with me (its comforting to know they died quickly in the name of Allah), otherwise i would not have finished.
rest of it was okay made quite a few misses, a couple of minutes here and there. i dont mind, i was using it more of a long terrain run than orienteering training. the nav was pretty easy in most parts anyway.
was nackered by the end, good job i had some 'halal' jelly babies with me (its comforting to know they died quickly in the name of Allah), otherwise i would not have finished.
Saturday Dec 12, 2009 #
Running long 1:11:18 13.2 km (5:24 / km) +200m 5:01 / km
ahr:167 shoes: Saucony Progrid Ride
Longish recovery/LSD heart rate run with ash. Top of rivelin, then back along the river, part way up heroes, then through walkley.
finished off with 4*10sec hill sprints on roebuck. 30sec rest. lungs didn't like them.
finished off with 4*10sec hill sprints on roebuck. 30sec rest. lungs didn't like them.
Note
tried to change my entry on monday to M20 because i'm not ready to race 14km but apparantly it was too late...don't see why, normally ppl are really good at helping you out, maybe its because it's a national event.
Friday Dec 11, 2009 #
Running warm up/down 25:00 [1] 4.0 km (6:15 / km) +60m 5:49 / km
shoes: Saucony Progrid Ride
jog to hallam and back. left knee is feeling a bit weak.
Strength and Conditioning 30:00 [2]
knee drives on box
calf raises
leg press
superset pressups/chins/dips 2*-19 2*-12
calf raises
leg press
superset pressups/chins/dips 2*-19 2*-12
Note
we got our analysis from the testing today. Including an interesting graph of how we compare to each other relatively. I am really bad at the moment apart from VO2max. Although last year it shows i was really fit. got our heart rate zones too which is useful.
Thursday Dec 10, 2009 #
Running 47:19 [3] 9.78 km (4:50 / km) +160m 4:28 / km
ahr:168 shoes: Saucony Progrid Ride
10k road run. figure of 8 crookes/eccy road, goodwin as the centre.
Wednesday Dec 9, 2009 #
Running intervals 20:00 [5]
weight:59kg
rhr 95 ish bpm (was high throughout the testing).
lungs about the same as last year
lactate test, easy build up because i havent completely recovered from my cold. lungs are defo feeling a bit dodgy!
VO2 thankfully it didn't break this time...
my mouth dried out at the end of the 9th minute i gagged then was nearly sick (don't like that rubbery taste from the mouth piece). couldn't have gone much longer anyway...was at 205 bpm.
so VO2 of 76.5
lungs about the same as last year
lactate test, easy build up because i havent completely recovered from my cold. lungs are defo feeling a bit dodgy!
VO2 thankfully it didn't break this time...
my mouth dried out at the end of the 9th minute i gagged then was nearly sick (don't like that rubbery taste from the mouth piece). couldn't have gone much longer anyway...was at 205 bpm.
so VO2 of 76.5
Tuesday Dec 8, 2009 #
Note
(rest day)
testing tomorrow