Training Log Archive: MCroneIn the 7 days ending Oct 5, 2015:
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Monday Oct 5, 2015 #
Circuit 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Pretty hard session but would have been more difficult if I hadn't done the preseason training.
Dynamic warm up followed by 3x (40 seconds and then 20 seconds rest):
Jump lunges
Tricep dips
Bench jump
Bridge
Mountain Climber
Circles
Burpies
3 in 1
Squat with medicine ball
Push ups
Very hot in the room so everyone was sweating A LOT. Not quite South African weather though...
Dynamic warm up followed by 3x (40 seconds and then 20 seconds rest):
Jump lunges
Tricep dips
Bench jump
Bridge
Mountain Climber
Circles
Burpies
3 in 1
Squat with medicine ball
Push ups
Very hot in the room so everyone was sweating A LOT. Not quite South African weather though...
Sunday Oct 4, 2015 #
Orienteering race 58:50 [3] *** 8.6 km (6:50 / km) +110m 6:26 / km
shoes: Inov8 Roclite 243
Alright race. Quite technical to start off with and a bit of inconsistency in some of the mapping of vegetation. A few silly mistakes and my forest O is a little rusty. Great forest, not too spiky and quick in the white sections.
Second to Paul by about a minute and a half. There's still time to beat him ;).
Second to Paul by about a minute and a half. There's still time to beat him ;).
Friday Oct 2, 2015 #
10 AM
Corrective 1:45:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Loads of stretching and some yoga ;).
2 PM
Running 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Warm up and then a few fun games before saying thank you to all of the coaches.
Thursday Oct 1, 2015 #
10 AM
Strength 1:30:00 [3]
Worked on weightlifting technique for snatch and clean and jerk. Only around 15kg on the bar so it was all about the technique. Took quite a while to start getting it right...
2 PM
Running 1:30:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Repeated the yoyo and T test (we all did worse than the original test...). Then we played some games and did some bridge exercises. Quite a few people are injured so we didn't go overboard. Plan for tomorrow is a fun session and ?prizes? in the afternoon.
Tuesday Sep 29, 2015 #
10 AM
Strength 1:45:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Tough work. Started off by doing squats with weight (I could go 5 x 4 sets with 40kg) and then a single arm row and bench press.
Then we went onto a wide straight arm squat with 10kg. Also did pushing of a sled first with 25kg, then 50kg and finally 75kg (we didn't really know the actual weight). After that we did a rope pull on the same sled.
Hard work. Ready for the "sprint" session this afternoon.
Then we went onto a wide straight arm squat with 10kg. Also did pushing of a sled first with 25kg, then 50kg and finally 75kg (we didn't really know the actual weight). After that we did a rope pull on the same sled.
Hard work. Ready for the "sprint" session this afternoon.
2 PM
Running (Sprint Drills) 1:30:00 [3]
shoes: Nike Pegasus 29 Shield 1113
Sprint drills definitely require some coordination. Takes a while to get into them. We played a change of direction game and another game to improve agility and then moved onto the sprint drills with resistance (provided by a person pushing rather than using the bands). I felt that this was more difficult because the person was in the way (compared to the bands at least). We did several different drills and bounding and then called it a day.