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Training Log Archive: jet

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running19 13:42:00 62.3 100.26 150
  s+c8 8:00:00
  Cycling8 6:17:00 80.47 129.5
  Orienteering1 24:00 2.05(11:42) 3.3(7:16)
  rowing1 20:00 2.3(8:42) 3.7(5:24)
  Total26 28:43:00 147.12 236.76 150

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Saturday Nov 30, 2013 #

Running 52:00 [3] 8.5 km (6:07 / km)

So nice to get out, loving it!

Friday Nov 29, 2013 #

s+c 1:00:00 [3]

Post crit bust out! Steve said the gym would be empty, turned out to be training with the under 23 scottish rugby 'lads' and then a very hot guy who i didn't get the name of.....or sport...

Tuesday Nov 26, 2013 #

s+c 1:00:00 [3]

Note

tough week of work! Final presentation on friday and fully finished a week on friday. Running will be a short mental break, time and sleep is precious.

Monday Nov 25, 2013 #

Running 1:00:00 [3] 9.0 km (6:40 / km)

EUOC easy run, nice out along the canal

Saturday Nov 23, 2013 #

Running 51:00 [3] 7.5 km (6:48 / km)

canal over to marchmont, grange then back to the meadows and home

Friday Nov 22, 2013 #

Running 30:00 [3]

Had to get out. Along christmas filled Rose street :)

Thursday Nov 21, 2013 #

s+c 1:00:00 [3]

Session 2,
warm up
back squat 20,20,30,30
bench press 25,35,37.5,40
weighted step up 10,10,10
db sa row 10,10,12,12

core circuit

Running 42:00 [3] 6.5 mi (6:28 / mi)

AS in the dark, only scared myself a few times.

Wednesday Nov 20, 2013 #

Running 37:00 [3]

Morning, shit loads of work

Tuesday Nov 19, 2013 #

s+c 1:00:00 [3]

New set session.
wu
4x10 Bulgarian squat 20kg
4x10 db sa press
4x10 kb 'bend?'
3x5/5 side crunch

2x core circuit

Monday Nov 18, 2013 #

Cycling 1:03:00 [3] 23.0 km (2:44 / km)

When Ecuador is the first track, you know it's going to be a good class!

Running 30:00 [3]

morning meadows and drills

Sunday Nov 17, 2013 #

Running 34:00 [3] 4.8 km (7:05 / km)

meadows.
Glad i did this before my day turned shit when i broke my bike key!!!

Saturday Nov 16, 2013 #

Running 1:25:00 [3] 14.0 km (6:04 / km)

Over to braids to watch the xc, a little running around the course, and then home

Friday Nov 15, 2013 #

Cycling 45:00 [3] 19.5 km (2:18 / km)

Thursday Nov 14, 2013 #

s+c 1:00:00 [3]

wu/ ladders, hurdles, OHsquat

3x5/5 bulgarian squat db 10kg
3x5/5 alternate bench press db 10kg
SL kettle bell lift 14kg
side lifts 3x5/5

core circuit

I think my glutes may hurt tomorrow!

Running 50:00 [3] 6.0 km (8:20 / km) +150m 7:24 / km

Swiftly up to the top of the crags to catch the sunset, was solo pretty. Then just around a.s

Wednesday Nov 13, 2013 #

Running 40:00 [3] 5.5 km (7:16 / km)

Meadows + drills. Happy

Tuesday Nov 12, 2013 #

s+c 1:00:00 [3]

ladder and hurdle warm up

3 x4/4 bulgarian squat
3x5 back squat 20kg
3x5 bench press 37.5kg
3x8 floor rows
3x5 nordics
3x4/4 killer side crunches

abs circuit, tough

rowing 20:00 [3] 3.7 km (5:24 / km)

Actually really enjoyed this

Cycling 40:00 [3] 15.0 km (2:40 / km)

Note

Had physio and podiatry screening, on the whole very good, good flexibility all round. Feet working well
general tightness around lower back and some asymmetry which is still the underlying cause of pain. but will get some written feed back and booked in to see heather the next few weeks.

Did about 30 squats and and a hell of a lot of single leg dips.

Monday Nov 11, 2013 #

Running 1:05:00 [3] 10.0 km (6:30 / km)

pace a little quicker than expected but nice chat to Kirstin.

Sunday Nov 10, 2013 #

Orienteering 24:00 [3] 3.3 km (7:16 / km)

SUOC relay on Blackford. Gorgeous day, nice course

Running 10:00 [3]

little warm down with Kirsty looking out to the snowy hills :)

Saturday Nov 9, 2013 #

Note
(rest day)

Family pre-christmas and cousins 21st birthday celebration, good food, good rest

Friday Nov 8, 2013 #

Cycling 44:00 [3] 15.0 km (2:56 / km)

wu/wd + pyramid session, mixture of climb and flat

Running 38:00 [3]

morning, trying not to plod

Thursday Nov 7, 2013 #

Running 28:00 [3]

Feeling very tired this morning and most of the day but need to clear my head so ran to the post office depot and picked a parcel.

s+c 1:00:00 [3]

laps for warm up
benching 3x5 working up to 40kg
squats for form in between
killer abs circuit

Wednesday Nov 6, 2013 #

Cycling (Spin Class) 45:00 [3] 15.0 km (3:00 / km)

Proper crazy guy taking the class...he kept making very weird noises, many of the girls giggling, was quite entertaining. Some killer tracks

Tuesday Nov 5, 2013 #

s+c 1:00:00 [3]

Marginally confusing lap warm up, but we learned and managed :)
Then Vertical jump max testing - 20.4
Then max testing on squat or bench press. Felt i should stick to bench press max at the moment as still early days in running terms and don't want to bring in something new at this point, especially a max test...

Running 48:00 [3] 6.4 km (7:30 / km)

First with Jo, Charlotte and Florence. Then we met Kristian, did some drills and then me and Kristian carried on looping round the meadows a bit!

Monday Nov 4, 2013 #

Cycling (Spin CLass) 42:00 [3]

Living it up, this time with Florence for company.

Running 46:00 [3] 7.3 km (6:18 / km)

LOVING running with people! to the meadows, round, down bruntsfield and back home!
C • Fed up with cycling??! 2

Sunday Nov 3, 2013 #

Cycling 50:00 [3] 23.0 km (2:10 / km)

wu
10 x 2 on (12, 110rpm)1 off
wd
Stretching

A guy asked me if i knew where the chalk was kept... i didn't.

Saturday Nov 2, 2013 #

Running 40:00 [3] 5.0 km (8:00 / km)

ABSOLUTELY SOAKED! checking some BW sites and getting my bike

Friday Nov 1, 2013 #

Cycling (Spin Class) 48:00 [3] 19.0 km (2:32 / km)

Living it up

Running 36:00 [3] 5.8 km (6:12 / km)

Wait all day for the stupid UPS delivery man, he came at 4.50pm!! Mad rush to run and make the lecture

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