Training Log Archive: White KenyanIn the 7 days ending Sep 23, 2012:
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Sunday Sep 23, 2012 #
11 AM
Orienteering long 1:05:06 [4] 10.01 km (6:30 / km) +110m 6:10 / km
17c shoes: Adidas Swoops
POTOC event at swynerton forest, i remember it being nice, loads of brambles and boring course was already wanting the finish to hurry on the way to 1, was fighting for half the course and getting really p****d off with it but just kept going for the run
Running warm up/down 5:20 [3] 0.83 km (6:26 / km)
shoes: Adidas Swoops
warm up with dad to start
Saturday Sep 22, 2012 #
Note
(rest day)
rest day again, busy weekend, but going the potoc event tomorrow which is a good area and will do the longest course so a long training.
also probally good to ave 2 days off as hamstring was a little tight on thursday so good to have a rest after 7 weeks hard training non-stop! back at it tomorrow!
also probally good to ave 2 days off as hamstring was a little tight on thursday so good to have a rest after 7 weeks hard training non-stop! back at it tomorrow!
Friday Sep 21, 2012 #
Note
(rest day)
Thursday Sep 20, 2012 #
7 PM
Running 36:49 [4] 8.51 km (4:20 / km)
ahr:155 shoes: Nike Pegasus 29
felt crap, bad stumoch and hungry
8 PM
Running 7:33 [3] 1.53 km (4:56 / km)
ahr:152 shoes: Nike Pegasus 29
jog in
Wednesday Sep 19, 2012 #
Note
(rest day)
2 PM
Strength + Conditioning 40:00 [1]
Gym, upper body only today so no "real" training
Tuesday Sep 18, 2012 #
7 PM
Running 40:03 [5] 9.94 km (4:02 / km) +50m 3:56 / km
shoes: Nike Pegasus 29
harriers, quick pace and a lot of quick efforts, decent run
8 PM
Running warm up/down 10:06 [3] 2.22 km (4:33 / km)
shoes: Nike Pegasus 29
jog in warm down
Monday Sep 17, 2012 #
2 PM
Strength + Conditioning 1:05:00 [1]
First 30 on legs:
-Leg Press
- Squats
(Glutes and Quads)
Then upbody for the last 35
havent been the gym in ages and got there and its been re-done all new machine and its had a full make over and more machines and better and a wider varity of them, will be going more again!
-Leg Press
- Squats
(Glutes and Quads)
Then upbody for the last 35
havent been the gym in ages and got there and its been re-done all new machine and its had a full make over and more machines and better and a wider varity of them, will be going more again!
Running 13:41 [3] 3.32 km (4:07 / km)
shoes: Nike Pegasus 29
run to the gym
3 PM
Running 17:18 [2] 3.46 km (5:00 / km)
shoes: Nike Pegasus 29
jog back and lossen off, though part of west street which is the final bit to be added to the crewe map for the DEE sprint event's next spring, looking good and has now been started!