Training Log Archive: RHFIn the 7 days ending Apr 10, 2016:
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Sunday Apr 10, 2016 #
Yoga/Stretching/S&C 20:00 [1]
3x 10 squat (10kg)
3x 10 dead lift (10kg)
3x 10 running man/single leg squat
3x 10 single leg dead lift
At home, so need to get some heavier weights
Saturday Apr 9, 2016 #
Yoga/Stretching/S&C 15:00 [1]
Running warm up/down 6:22 [2] 1.19 km (5:21 / km)
shoes: X-Talon 212 2015
Running tempo 20:50 [4] 5.03 km (4:09 / km)
shoes: X-Talon 212 2015
Aiming for a tempo pace. Started okay but then sped up a bit (hard not to in a 'race') Legs felt okay and definitely could've given more.
Running warm up/down 11:24 [2] 1.73 km (6:35 / km)
shoes: X-Talon 212 2015
Orienteering race 26:26 [4] 5.91 km (4:28 / km)
shoes: X-Talon 212 2015
Emit pushing seemed slow. Overran one path costing me 10-20s, thought I saw it but didn't properly check. Was aiming to memorise the next 2 control codes. Took pretty good route choices, last minute spotted the straight line option to 15. 20s down to Dave Currie which is decent after parkrun this morning.
Orienteering warm up/down 8:57 [2] 1.61 km (5:34 / km)
shoes: X-Talon 212 2015
Doing a mapping course tomorrow which should be interesting.
Friday Apr 8, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Running long 1:42:54 [3] 16.22 km (6:21 / km)
shoes: Brooks Vapor 2 2015
Thursday Apr 7, 2016 #
Yoga/Stretching/S&C 10:00 [1]
Running warm up/down 19:42 [2] 3.69 km (5:20 / km)
shoes: Brooks Vapor 2 2015
Running intervals 20:33 [5] 4.03 km (5:06 / km)
shoes: Brooks Vapor 2 2015
Had fancied a more continuous endurance session. Couple of tight places in my legs. Fancied giving up at 15 and 18mins but the times weren't dropping so continued. Pretty consistent session. Less than 2s variation in the 18 reps.
Running warm up/down 16:06 [2] 2.95 km (5:27 / km)
shoes: Brooks Vapor 2 2015
Wednesday Apr 6, 2016 #
Yoga/Stretching/S&C 30:00 [1]
Tuesday Apr 5, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 30:00 [1]
Running warm up/down 15:00 [1]
Running warm up/down 11:03 [2] 2.23 km (4:57 / km)
Running intervals 25:35 [5] 4.41 km (5:48 / km)
Called 70s at the start and did first one in 71. Ran the next few solo and was trying to match it (I set off fast so down to me to match). Ran the last few with Laura and some others. Pretty consistent and happy with the speed.
Hardest I've pushed myself at track in recent time or even ever!
Running warm up/down 17:11 [2] 3.23 km (5:19 / km)
Monday Apr 4, 2016 #
Running 1:08:07 [3] 11.28 km (6:02 / km) +100m 5:47 / km
shoes: Roclite 315
Got dropped off in Baddesley, exploring Rownhams Wood then Lordswood. Ran up two cool sections of hills, with 3 reps. Such a cool way to commute into work. Only issue was a bit of neck chaffing from my bag.
Yoga/Stretching/S&C 1:00:00 [1]
Cycling 23:00 [2] 8.0 km (2:53 / km)