Training Log Archive: jetIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
Note
(rest day)
Off to.Copenhagen for the week, body feeling the weekend so will just take it as it comes, do a few exploratory morning runs!
Note
Hired bikes for most of the week, maybe 20-25km every day + walking +wind+cold = tired
Sunday Sep 29, 2013 #
Orienteering 1:48:00 [3] 9.0 km (12:00 / km) +500m 9:23 / km
SHI individual
the mist was down over carlingford mountain which was very much in my favour, race of good navigation as lost of time to be lost in the mist! After extensive stretching wasn't feeling too bad, pain dis start to creep in on the last few down hill controls, this is also where i made 1 of 2 minor mistakes, maybe loosing ~3 in total although need to look at splits! Still excited about the lack of pain, now just need to build back up the running sensibly!
the mist was down over carlingford mountain which was very much in my favour, race of good navigation as lost of time to be lost in the mist! After extensive stretching wasn't feeling too bad, pain dis start to creep in on the last few down hill controls, this is also where i made 1 of 2 minor mistakes, maybe loosing ~3 in total although need to look at splits! Still excited about the lack of pain, now just need to build back up the running sensibly!
Saturday Sep 28, 2013 #
Orienteering 42:00 [3] 4.8 km (8:45 / km)
SHI relay, i was nervous beforehand, having not run this far in terrain in 2 months. Safe to say i was majorly happy it went well. Next to no mistakes, back pain free :-) :-) :-) and team ended up with a respectable 4 considering! Technically i wanted to be clean if i couldn't keep up physically, still majorly unfit running wise, could feel my lungs but things are looking up:-)
Thursday Sep 26, 2013 #
Cycling 30:00 [3]
very easy
then did a lot of stretching after as hamstrings still tight
then did a lot of stretching after as hamstrings still tight
s+c 1:00:00 [3]
2 x 30:15 12 exercises, mixture of all previous
3x10 cleans
2x10 oh bb push press
2 x10 db sa row
2x 30:15 6 core exercises
3x10 cleans
2x10 oh bb push press
2 x10 db sa row
2x 30:15 6 core exercises
Wednesday Sep 25, 2013 #
Cycling 40:00 [3] 17.0 km (2:21 / km)
Morning spin again, preferred this guy.
3 x 3:2:1, with 1 rest between. First set flat, next two hills, increasing resistance then rpm. Also the lights were off which made it much more pleasant.
3 x 3:2:1, with 1 rest between. First set flat, next two hills, increasing resistance then rpm. Also the lights were off which made it much more pleasant.
Running 15:00 [3]
this was the most enjoyable run in a long time, no pain, felt i could pick up the pace just a little. looking up but lets see what the weekend brings!
Tuesday Sep 24, 2013 #
s+c 1:00:00 [3]
Bit of a longer session today,
30:15 x3, hurdle mobility, press-ups, ok db press, goblet squat, trx rows, battle rope, boss lunge, jump pull-ups, oh squat, abs
3x10 wieghted bridges,
3x6 nordic curls,
2x10 palates circles
30:15 x 3 windscreen, v-sits, toe touches, mb sit-up, hip-to-hip,Y's +T's,
stretching
30:15 x3, hurdle mobility, press-ups, ok db press, goblet squat, trx rows, battle rope, boss lunge, jump pull-ups, oh squat, abs
3x10 wieghted bridges,
3x6 nordic curls,
2x10 palates circles
30:15 x 3 windscreen, v-sits, toe touches, mb sit-up, hip-to-hip,Y's +T's,
stretching
Cycling 50:00 [3]
6 x 3mins on 1 off + warm up/down
Monday Sep 23, 2013 #
Cycling 45:00 [3]
morning spin class, thought i might fall off for the first 5 mins but then got into it! Will definitely be doing this more often
Running 20:00 [3]
12 mins round the meadows then some drills to keep the shape
Sunday Sep 22, 2013 #
Cycling 40:00 [3]
w/u, w/d 10 mins of 1 off 1 on in the middle
Saturday Sep 21, 2013 #
Cycling 1:30:00 [3] 26.0 km (3:28 / km)
Cycled out to the freshers event in Livingston. Thought I had gone to far so had to stop a few time to check but got there in the end.
Running 20:00 [3]
A really exciting loop around the grass,
Friday Sep 20, 2013 #
Swimming 25:00 [3]
morning swim, 30 lengths
Cycling 45:00 [3]
just keeping the legs turning between 85-100rpm. Had a fan right in front of me so no sweating, the fan didn't seem to be helping the guy next to me though, he was dripping all over the place!
Thursday Sep 19, 2013 #
Running 15:00 [3]
ENjoyabe, apart from the fact that my arms felt like they were going to fall out the socket! The back wasn't painful at all but think the arm pain would have masked it anyway!
s+c 1:00:00 [3]
30:15:60 x3 of 8 exercises, SL squat, dot jump, plank, OH squat, under-over, med ball side throw, DB OH press, 'Log dropping' .
then Hex-bar cleans, BB push press and pull up/ lower down
40:15:2 hip to hip, battle, rope, DB squat?, bosu lunges, trx row,
stretching
then Hex-bar cleans, BB push press and pull up/ lower down
40:15:2 hip to hip, battle, rope, DB squat?, bosu lunges, trx row,
stretching
Wednesday Sep 18, 2013 #
Cycling (HIlls) 40:00 [3]
10 w/u
20 mins of hills in time with some tunes,
10 w/d
20 mins of hills in time with some tunes,
10 w/d
Tuesday Sep 17, 2013 #
s+c 1:00:00 [3]
Back to early morning gym with the team. Really liked this session, only 2 exercises had to be changed for back but otherwise great!
Running 10:00 [3]
AN epic 10 minutes in the meadows, back was pretty good did some major stretching!
Monday Sep 16, 2013 #
Cycling 42:00 [3]
Was going to go swimming this morning as well but woke with a bit of a sore throat so thought best to give it a miss. so only cycling, 15 mins of 5 hill 5 spin x3 fun times :)
Sunday Sep 15, 2013 #
Cycling 55:00 [3] 20.0 km (2:45 / km)
Not feeling my best
Saturday Sep 14, 2013 #
Note
Working 12 hours today, not fun but the last shift basically until next summer. Time to get back to architecture and winter training. Project in Copenhagen, really excited!
Friday Sep 13, 2013 #
Cycling 40:00 [3] 16.0 km (2:30 / km)
To work and back.
Wednesday Sep 11, 2013 #
Cycling 20:00 [3]
s+c 40:00 [3]
right side of my back, all the way from hips to just below shoulder bone! major stretching and rolling. Not sure if i did something yesterday or if it is from heather on monday, will see how it goes.
Tuesday Sep 10, 2013 #
Cycling 50:00 [3]
1 hard, 1 hill, 1 easy x 7
warm up/down
warm up/down
s+c 45:00 [3]
basic transition stuff,
hex bar, overhead press, single leg lowers, mini circuit
hex bar, overhead press, single leg lowers, mini circuit
Monday Sep 9, 2013 #
Cycling 40:00 [3]
another round on the spinner, not alone, instead with 15 testosterone filler rugby boys, not pleasant and none higher than a 6!
pyramid, 1,2,3,4,3,2,1 with 1 in easy between
pyramid, 1,2,3,4,3,2,1 with 1 in easy between
Sunday Sep 8, 2013 #
Cycling 1:20:00 [3] 30.0 km (2:40 / km)
Dull as, motivating myself with thoughts of lunch!
Saturday Sep 7, 2013 #
rowing 10:00 [3] 2.0 km (5:00 / km)
Cycling 45:00 [3]
10 w/u
5x4on 1 off
10 w/d
5x4on 1 off
10 w/d
Friday Sep 6, 2013 #
Cycling 40:00 [3]
Easy spinning, building up resistance then coming back down
Swimming 30:00 [3]
36 lengths in sets of 12,
Thursday Sep 5, 2013 #
Cycling 48:00 [3] 20.5 km (2:20 / km)
10 min w/u
7x 2 hard 1 hill 1 easy
10 min w/d
done
7x 2 hard 1 hill 1 easy
10 min w/d
done
s+c 1:00:00 [3]
Hex-bar dead lifts 3x6 30kg (trying many things and this one I have no pain at all :)
bench press
single leg trx squat
core circuit - med ball sit-up, toes touches, frog crunch, windscreens, suitcase crunches
bench press
single leg trx squat
core circuit - med ball sit-up, toes touches, frog crunch, windscreens, suitcase crunches
Wednesday Sep 4, 2013 #
rowing 10:00 [3] 2.0 mi (5:00 / mi)
Cycling warm up/down 20:00 [3]
Cycling 25:00 [4]
4x 4 on 1 off then 2x 1 hills at the end.
Tuesday Sep 3, 2013 #
s+c 1:00:00 [3]
Back to the gym for the first time in a long while! Was in almost 2 hours but not working for half of that!
Had a really good chat with Steve, feeling really positive and he had some really good advise!
Now to make a plan and stick :)
Had a really good chat with Steve, feeling really positive and he had some really good advise!
Now to make a plan and stick :)
Monday Sep 2, 2013 #
Cycling 40:00 [3] 19.5 km (2:03 / km)
Getting my spin on
s+c 20:00 [3]
Small core and lots of stretching
Sunday Sep 1, 2013 #
Note
Moving back to Edinburgh :)