Training Log Archive: RHFIn the 7 days ending Jan 25, 2015:
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Sunday Jan 25, 2015 #
11 AM
Orienteering race 1:37:56 [4] *** 11.8 km (8:18 / km) +355m 7:13 / km
33c shoes: X-Talon 212 2014
Concorde Chase at Cold Ash, Black, 13/30, 8:20mins/km. Winner: 68:10.
I wasn't sure whether to run black or not, but felt okay in the end. I messed up the first control but otherwise happy with my nav (needs sharpening and more confidence). The terrain was tough, muddy with lots of brashings in places. Slow on the climbs but otherwise okay. I'm a bit achey now though!
I wasn't sure whether to run black or not, but felt okay in the end. I messed up the first control but otherwise happy with my nav (needs sharpening and more confidence). The terrain was tough, muddy with lots of brashings in places. Slow on the climbs but otherwise okay. I'm a bit achey now though!
Running warm up/down 6:00 [2]
Should've done more but was talking to people! Woops
1 min warm up
5 min cool down
1 min warm up
5 min cool down
Saturday Jan 24, 2015 #
6 PM
Yoga/Stretching/S&C 1:00:00 [2]
Bit of yoga, stretching and core strength work.
Friday Jan 23, 2015 #
6 PM
Running hills 44:05 [4] 4.5 mi (9:48 / mi)
Old Harriers hill loop continuous with jog recovery between hills.
2x Mandarin Chef, 2x Richmond lane, 2x Botley Road.
I wanted to see if I could still do hill reps. I felt pretty good actually, just calves a bit tight.
2x Mandarin Chef, 2x Richmond lane, 2x Botley Road.
I wanted to see if I could still do hill reps. I felt pretty good actually, just calves a bit tight.
Thursday Jan 22, 2015 #
8 AM
Cycling 25:00 [2] 8.0 km (3:08 / km)
Cycle into work via Lee Lane. Pretty cold again but choose my road bike. A few people had fallen off on the way in!
5 PM
Cycling 25:00 [3] 8.0 km (3:08 / km)
Cycle home via North Baddesley. Legs felt pretty tired.
9 PM
Yoga/Stretching/S&C 40:00 [2]
Bit of stretching and core strength exercises.
Wednesday Jan 21, 2015 #
Note
(rest day)
Tuesday Jan 20, 2015 #
8 AM
Cycling 30:00 [3] 8.0 km (3:45 / km)
Cycle to work via Lee Lane. It was freezing cold but fortunately wore enough layers. Apparently about -3 so used my mountain bike to be a bit safer!
12 PM
Running 40:44 [2] 4.0 mi (10:11 / mi)
Club run at work. Handicap loop clockwise with a few times doubling back. Pace was very steady so my legs felt fine.
5 PM
Cycling 30:00 [3] 8.0 km (3:45 / km)
Cycle home via Lee Lane. It was fairly cold but not too bad. I think there were some flakes of snow! Legs and bike felt really sluggish and heavy.
Monday Jan 19, 2015 #
12 PM
Yoga/Stretching/S&C 1:00:00 [3]
Yoga session at work. Felt fairly good but a bit tight after the weekend.