Training Log Archive: cfosp1In the 1 days ending Nov 1, 2012:
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Thursday Nov 1, 2012 #
1 PM
Orienteering race 29:05 [3] 3.59 km (8:06 / km) +21m 7:52 / km
ahr:130 max:163 shoes: Nike Air Pegasus+ 27
6 PM
Running: Hills hills 1:34:18 [3] 6.49 km (14:32 / km) +173m 12:49 / km
ahr:126 max:162 shoes: Inov-8 Mudclaws
Another good workout, this time with some technical exercises.
Warm-up jog
All w/ poles:
2 x ski-walking
3 x resistance at ankles
2 x resistance at shoulders
4 x bounding w/ poles
Balance/Technique, w/o poles
1 x swing-drive
3 x bounding, increasing speed
2 x cross-over push-off, one each side
1 x backwards squat jump uphill, a killer exercise for quads!
With poles:
3 x bounding, fast.
Warm-up jog
All w/ poles:
2 x ski-walking
3 x resistance at ankles
2 x resistance at shoulders
4 x bounding w/ poles
Balance/Technique, w/o poles
1 x swing-drive
3 x bounding, increasing speed
2 x cross-over push-off, one each side
1 x backwards squat jump uphill, a killer exercise for quads!
With poles:
3 x bounding, fast.