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Training Log: PM

In the last 7 days:

activity # timemileskm+m
  Running4 1:37:24 11.06(8:48) 17.8(5:28) 83
  Weights2 1:30:00
  Orienteering1 30:13 2.6(11:37) 4.19(7:13)9 /12c75%
  Total6 3:37:37 13.66 21.99 839 /12c75%
  [1-5]6 3:10:59
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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 intensity: (45 @0) + (1:37 @1) + (6:12 @2) + (2:18 @3) 1.07 km (10:12 / km)
ahr:124 max:140

Running warm up/down 5:02 intensity: (2:10 @2) + (1:52 @3) + (1:00 @4) 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 intensity: (27 @0) + (2:06 @1) + (10 @3) 0.31 km (8:49 / km)
ahr:115 max:123

6 PM

Running warm up/down 7:27 intensity: (1:34 @0) + (4:57 @1) + (40 @2) + (16 @3) 0.93 km (8:00 / km)
ahr:116 max:129 shoes: Inov-8 XTalon 230

Orienteering 30:13 intensity: (10:37 @0) + (7:17 @1) + (10:31 @2) + (1:48 @3) *** 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 intensity: (13:15 @0) + (12:34 @1) + (5:11 @3) 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

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