Training Log: PM
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 4 | 1:37:24 | 11.06 | (8:48) | 17.8 | (5:28) | 83 | |||||
| Weights | 2 | 1:30:00 | ||||||||||
| Orienteering | 1 | 30:13 | 2.6 | (11:37) | 4.19 | (7:13) | 9 / | 12c | 75% | |||
| Total | 6 | 3:37:37 | 13.66 | 21.99 | 83 | 9 / | 12c | 75% | ||||
| [1-5] | 6 | 3:10:59 | ||||||||||
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||
Friday Jan 18 #
10 AM
Weights 35:00 [3]
Warm up, then 6 exercises (3 sets of 5 reps), including some core work, and then warm down. A touch rushed today, as heading to camp straight after session.
Thursday Jan 17 #
2 PM
Running warm up/down 10:52 1.07 km (10:12 / km)
ahr:124 max:140
Running warm up/down 5:02 0.6 km (8:23 / km) +2m 8:17 / km
ahr:139 max:147
Running 5:20 [4] 1.4 km (3:49 / km)
ahr:162 max:168
1.5k time trial with S&C students- it hurts!!
Running warm up/down 2:43 0.31 km (8:49 / km)
ahr:115 max:123
6 PM
Running warm up/down 7:27 0.93 km (8:00 / km)
ahr:116 max:129 shoes: Inov-8 XTalon 230
Orienteering 30:13 *** 4.19 km (7:13 / km)
ahr:114 max:138 spiked:9/12c shoes: Inov-8 XTalon 230
Talk O session at club with Nick L revisiting course from last week and focussing on plan
Wednesday Jan 16 #
4 PM
Running 31:00 5.6 km (5:32 / km) +3m 5:31 / km
ahr:110 max:119
Tuesday Jan 15 #
5 PM
Running intervals 35:00 [4] 7.9 km (4:26 / km) +79m 4:13 / km
Warm up over 7 minutes from 10.5k-16k/h and then 5x800m reps at 16k/h, with 1.5min recoveries at 10.5k/h and then 7 minute warm down from 15-10k/h.
Monday Jan 14 #
2 PM
Weights 55:00 [3]
Warm up, then 6 exercises (4 sets of 5 reps), including some core work, and then warm down - increase of 1 set per exercise this week
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
all weeks | months | years | as calendar