Training Log Archive: Jo Shepherd

S&C
Usual warm-up
BB Back squat 40kg 3x3
OH press 20kg 3x3
Straight leg deadlift 40kg 3x3
TRX push ups 3x8
Turkish get-ups 3x6
Plank DB rows 3x10
TRX knee tucks 3x8
Rolling and stretching
Then we had an interesting talk about preventing injury in orienteering, was good since she used the data from our physical screenings so it was really relevant. They're going to set up some exercises in the gym for us to improve on the highlighted weak or inflexible parts.

Twin Peaks Long Race
Really enjoyed this event, much nicer area than yesterday.
Had a really clean run, perhaps a bit hesitant on a few towards the end but on the whole it went really well. Kind of treated it like a practise selection race and was determined to not make any mistakes when I knew it was going well. Possibly why I slowed down a bit at the end - knew it was going to be tricky in the last section in the forest and didnt want to mess up.
Was a really positive race and really enjoyed it.

Event: Twin Peaks
 

Twin Peaks Middle Race
Pretty steady until 14 which I overshot, must have gone right below it but flag was clarted in mud and flattened against the rock. Was one of the last starters so the woods were really churned up and was sliding all over the place. Found it pretty hard to run in the conditions which was a bit frustrating since Id been up to a fast middle race.

S&C
Usual warm up
3x5:
Front squat 30kg
Bench press 20kg,30kg,25kg
Pull ups (blue band)

DB row 3x6each side 10kg
Nordic hamstrings 3x6
V-sits with ball 3x6
Palov press 3x6

Stretching and rolling

In the gym before S&C

Hill reps on Arthurs Seat, on the path between the ruin and the summit. 8x1min, with about 1min15 recovery (ie enough time to jog slowly down). Was quite good, although I think the gradient got steeper the further I got which made it quite tough.

Pilates

In the gym before pilates

To CSE and back

Short and steady round and about Arthur's Seat. Went to the wee ruined castle thing since Id never really been up close to it before, was pretty cool. Kept it short since pretty busy at the mo. Good to get a break from chemeng report writing and spreadsheets.

Intervals
Since this week is the start of my speed phase, we decided to do 6x1km today which I think I'll aim to continue for the next few weeks.
1km - 3.45.38
(rest 54s)
1km - 3.54.87
(rest 51s)
1km - 3.58.14
(rest 51s)
1km - 4.08.63
(rest 60s)
1km - 4.01.68
(rest 60s)
1km - 3.46.11
Started the first four with Kirstin, but then as my rest was getting shorter I realised I should just take the full 60s rest which meant my times recovered after that. After the 5th one I decided to aim for a sub-4minute last lap... was pleasantly surprised at how far below sub-4min it was! Aim for next few weeks: do 6x1km with all reps at sub-4min. Enjoyed this session, have a lot of work on the go at the moment with the mid-course tests looming, good to get out.