Training Log Archive: jetIn the 30 days ending Jun 30, 2011:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||
Tuesday Jun 28, 2011 #
Running 40:00 [3] 6.4 km (6:15 / km)
Monday Jun 27, 2011 #
s+c 50:00 [3]
session 1
warm up
sldl 50kg
seated box jump
weighted push p 10kg
med ball chest puts
box jump hurdle hop
ladder runs
abs circuit
keiser pull down
warm down stretchig rolling
warm up
sldl 50kg
seated box jump
weighted push p 10kg
med ball chest puts
box jump hurdle hop
ladder runs
abs circuit
keiser pull down
warm down stretchig rolling
Wednesday Jun 22, 2011 #
Note
working at the highland show the next 5 days so no time for anything
Tuesday Jun 21, 2011 #
Running 45:00 [3]
easy cycle to get jukola out my legs
Saturday Jun 18, 2011 #
Event: Salpa-Jukola 2011
Orienteering 1:13:00 [5] 8.7 km (8:23 / km)
Jukola :)
last leg, gitte had a beast on first and then we gradually dropped, went out, knew wouldn't be able to go particularly quick but i just wanted to keep it clean and finish. poor route choice execution on 1 just missed a path and got a bit confused. only one major stupid mistake got to AP and the just switched off ended up way down the hill.
Happy, really really enjoyed it, great team, good laughs!
last leg, gitte had a beast on first and then we gradually dropped, went out, knew wouldn't be able to go particularly quick but i just wanted to keep it clean and finish. poor route choice execution on 1 just missed a path and got a bit confused. only one major stupid mistake got to AP and the just switched off ended up way down the hill.
Happy, really really enjoyed it, great team, good laughs!
Friday Jun 17, 2011 #
Orienteering 20:00 [3]
just went out to one of the training maps with bex krstin and huw, just to see the terrain before 2morrow
Running warm up/down 20:00 [3]
Thursday Jun 16, 2011 #
Running 1:05:00 [3] 9.5 km (6:51 / km)
nice run with bex and kirstin in stockholm, just very easy, went out towards the zoo and theme park then round and back, was a lovely day.
then boat to sweden, annoyingly delayeded by 4 hours or something stupid but free buffet in the morning which made up for it :)
then boat to sweden, annoyingly delayeded by 4 hours or something stupid but free buffet in the morning which made up for it :)
Wednesday Jun 15, 2011 #
s+c 50:00 [3]
session 2 and then physio before i go to jukola
Tuesday Jun 14, 2011 #
Orienteering 1:00:00 [3]
sprint ints with bex
200m - 40
o-ints - 8.22
200m -41
o- ints - 8.45
200m - 42
o-ints- 9.30
200m - 38
200m - 40
o-ints - 8.22
200m -41
o- ints - 8.45
200m - 42
o-ints- 9.30
200m - 38
Running warm up/down 30:00 [3]
met jack and ross on our warm up, crazy boys, see them next in croatia :)
Sunday Jun 12, 2011 #
Running 51:00 [3] 7.3 km (6:59 / km)
steady then drills, rather confused as hundreds of pink red black and white feathers on the AS road but then i rememeber it was the moon walk which explained all!
Friday Jun 10, 2011 #
Running 51:00 [3] 8.4 km (6:04 / km)
no too bad really, sore in the hip just right at the end and back sore now so lost of stretching
s+c 1:00:00 [3]
warm up
3x8 sldl 40kgs still not feeling in my bum so more next time
3x8 seated box jumps - gettin fulll range of motion
3x5 loaded push ups 15kg
3x5 mb wall chest puts
3x5drop box to hurdle hop, getting this now, quicker reactions
3x2 icky shuffle, the boys were impressed with my speed
3x abs circuit
3x8 keiser pull down
stretching and rolling
3x8 sldl 40kgs still not feeling in my bum so more next time
3x8 seated box jumps - gettin fulll range of motion
3x5 loaded push ups 15kg
3x5 mb wall chest puts
3x5drop box to hurdle hop, getting this now, quicker reactions
3x2 icky shuffle, the boys were impressed with my speed
3x abs circuit
3x8 keiser pull down
stretching and rolling
Thursday Jun 9, 2011 #
Note
(rest day)
just took a total rest day really want to get rid of this hip business, so just set of stretching and strength.
Wednesday Jun 8, 2011 #
Running 49:00 [3] 7.5 km (6:32 / km)
had to stop for a wee stretch just at blackford but ok other than that
s+c 1:00:00 [3]
warm up
3x5
power snatch 20kg
front squat 30kg
push jerk 30kg
pulls ups red band
mb floor slems
icky shuffle
mb plyo sit up 3x10
glute/ham hold 4x15 secs
rolling and stretching
sit and reach 27cm
physio
3x5
power snatch 20kg
front squat 30kg
push jerk 30kg
pulls ups red band
mb floor slems
icky shuffle
mb plyo sit up 3x10
glute/ham hold 4x15 secs
rolling and stretching
sit and reach 27cm
physio
Tuesday Jun 7, 2011 #
Cycling intervals 12:00 [5]
20/20s fun times
Cycling 30:00 [3]
Monday Jun 6, 2011 #
s+c 1:00:00 [1]
new session really working to keep my hips in the right position and bum tight, was quite in the gm so good feedback from steve with some video analysis too, was there for ags but probs only working for an hour or so
SLDL, 30kg, constant adjusting
low box jumps, hip position
loaded push up, 10kg +me,
MB chest wall putt
box drop to hurdle hop
icky shuffle, if only this was at the world champs
abs circuit( fitball dead bugs, toe touches, back raises, mb taps)
keiser pull down, 998 po...
SLDL, 30kg, constant adjusting
low box jumps, hip position
loaded push up, 10kg +me,
MB chest wall putt
box drop to hurdle hop
icky shuffle, if only this was at the world champs
abs circuit( fitball dead bugs, toe touches, back raises, mb taps)
keiser pull down, 998 po...
Running 40:00 [3] 6.2 km (6:27 / km)
steady, really focusing on hip position, flexor sore on and off
Sunday Jun 5, 2011 #
Running 1:04:00 [3] 9.6 km (6:40 / km)
out to craigmillar across to as then up on to calton hill and back
Friday Jun 3, 2011 #
s+c 1:00:00 [3]
warm up
snatch 20kg, really trying to get the technique perfect, watching a few videos.
box jumps, leaving my dna all over the shop and just as the shins were finally begining to heal i'm back to lumpy bumpy shins :(
oh lung 25kg
weighted push up 15kg
5 step bound, really liking these atm, seeing some improvements and weaknesses
rolling stretching then to the physio
snatch 20kg, really trying to get the technique perfect, watching a few videos.
box jumps, leaving my dna all over the shop and just as the shins were finally begining to heal i'm back to lumpy bumpy shins :(
oh lung 25kg
weighted push up 15kg
5 step bound, really liking these atm, seeing some improvements and weaknesses
rolling stretching then to the physio
Running 36:00 [3] 5.8 km (6:12 / km)
short and sweet as the shins feeling pretty sore, keeping to grass as much as possible, absolutely roasting!
Thursday Jun 2, 2011 #
Running 45:00 [3]
Wednesday Jun 1, 2011 #
s+c 1:00:00 [3]
five step bound much better without shoes...
Cycling intervals 30:00 [4] 13.0 km (2:18 / km)
reps of 3 mins, standing, recovery, spinnning, recovery
Cycling warm up/down 17:00 [3] 8.0 km (2:08 / km)