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Training Log Archive: AidanR

In the 7 days ending Nov 15, 2015:

activity

time

miles

Running

2:00:53

16.35

(7:23)

26.32

(4:36)

345

Strength/conditioning/weights

1:30:00

Orienteering

1:05:03

7.24

(8:59)

11.65

(5:35)

204

44c

Rowing

1:00:00

7.46

(8:03)

12.0

(5:00)

Core/Circuits

45:00

Total

6:20:56

31.05

49.97

549

44c

1:30

0:00

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Sunday Nov 15, 2015 #

Orienteering 51:25 [4] *** 9.24 km (5:34 / km) +172m 5:05 / km
24c

Goathland Moor Local. No major competition (except Duncan) but I wanted a good run. Wasn't 100% happy with the run made too many bananas and deviations from the straight-line. The heather was deep in places and the very strong wind made running difficult at points but all in all I was physically good. Bearings therefore need a review apart from that fairly solid. Shame to be beaten by Duncan but there is always next time. Quickroute map at https://scontent-lhr3-1.xx.fbcdn.net/hphotos-xtp1/...

Saturday Nov 14, 2015 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km

control collecting and warm up

Orienteering race (Cleveland sprint series) 13:38 [4] *** 2.41 km (5:39 / km) +32m 5:18 / km
20c

Sprint race round robin hoods bay. Very similar to Whitby and many small alleys. Tough race with the climb and technicality and I didn't get it right on many occasions. Lessons learnt and really enjoyed it!

C • tough 10

Thursday Nov 12, 2015 #

Running warm up/down 6:23 [2] 1.25 km (5:06 / km) +59m 4:08 / km
shoes: Mizuno wave ascend 4

very easy short jog out in the wind..

Running intervals (4min reps) 20:00 [4] 4.69 km (4:16 / km) +139m 3:43 / km
shoes: Mizuno wave ascend 4

Starting at the foot of green hill and the up and around the quarry and back. Turned out to be really quite steep and it was gale force winds which made it tough going. Did 4x 4min with 1min rest. Started almost exactly on pace and held it. Last few climbs were hard going. Bench mark set so will be good to improve it.

Running warm up/down (long cool down) 14:56 [2] 3.09 km (4:50 / km) +45m 4:30 / km
shoes: Mizuno wave ascend 4

Core/Circuits 45:00 [3]

non specific core bike and balance work some stretching thrown in to.

Wednesday Nov 11, 2015 #

Rowing long 1:00:00 [3] 12.0 km (5:00 / km)

Long row in the 4. Felt pretty tough at the end probably should do some more long rows like this!

Tuesday Nov 10, 2015 #

Running 15:27 [3] 3.52 km (4:23 / km)

school running club.
Missed off bits of it due to garmin not getting satellites. this is what I eventually tracked.

Running 49:07 [3] 10.77 km (4:34 / km) +52m 4:27 / km

Was at school late so went for a run from school. Nice easy out to preston park by river and back. The road running involved was boring.

Monday Nov 9, 2015 #

Strength/conditioning/weights 1:30:00 [3]

Same type of session as last week. This time 3 sets of 9 exercises each for 1:30

They were
Lunges (25kg) R
Sit Ups (5kg)
Lunges (25kg) L
Plank
Tricep dips
Clams (theraband) R
Arm raises (6kg each arm)
Clams (theraband) L

Felt good.

Warm up and down on the bike and balance ad stretching included in cool down.

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