Training Log Archive: WillRiggIn the 7 days ending Oct 20, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Oct 20, 2013 #
Orienteering 50:04 [3] 8.0 km (6:16 / km) +280m 5:20 / km
CSC final Blue cup: 5th
Felt quite out of practise, good routes but execution was shabby and pretty tired on the back of a solid week of training. Scrappy, will analyse it tomorrow.
Felt quite out of practise, good routes but execution was shabby and pretty tired on the back of a solid week of training. Scrappy, will analyse it tomorrow.
Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
Saturday Oct 19, 2013 #
Running 25:00 [2] 5.0 km (5:00 / km)
Easy run around birkrigg, bit of DOMS and tightness in right calf.
Friday Oct 18, 2013 #
Running (Treadmill) 20:00 [4] 5.0 km (4:00 / km)
WU of 5 mins,
3k Threshold at 10.7mph (3:29 m/km) -10:27
+ 30 secs at 12mph (3:06m/km) simulate some harder stuff at end of 3k
To start with it felt a bit weird but soon settled into it and it and felt good :)
+CD
3k Threshold at 10.7mph (3:29 m/km) -10:27
+ 30 secs at 12mph (3:06m/km) simulate some harder stuff at end of 3k
To start with it felt a bit weird but soon settled into it and it and felt good :)
+CD
Cross training 11:00 [1]
Easy cycling at end of session.
Strength & Conditioning 35:00 [3]
Most upper body + core: some leg stability stuff and strength but not much because want to be okay for Sunday.
Thursday Oct 17, 2013 #
Running 49:11 [3] 10.66 km (4:37 / km) +120m 4:22 / km
Easy with Mike in Ulverston then picked up the pace a bit back to Bardsea, Dark but moonlit road home.
Wednesday Oct 16, 2013 #
Running (Treadmill ) 26:00 [3] 4.04 mi (6:26 / mi)
Progression Run + cd.
Strength & Conditioning 35:00 [3]
Leg strength and core.
Tuesday Oct 15, 2013 #
Running warm up/down 28:41 [2] 3.23 km (8:53 / km)
WU drills strides
Running 26:02 [5] 5.61 km (4:38 / km)
6 x hills
Times ranged from 1:42-1:51, felt good but eased off a bit to much on middle reps, want to run consistent times of of about 1:46 next week if same session.
Times ranged from 1:42-1:51, felt good but eased off a bit to much on middle reps, want to run consistent times of of about 1:46 next week if same session.
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
Monday Oct 14, 2013 #
Running 1:01:04 [2] 10.88 km (5:37 / km)
Note
just looked at the welsh champs race, looked like I missed out on a rather nice map, DOH!