Training Log Archive: PM

In the 7 days ending Mar 24, 2019:

1:05

0:00

12 PM

Running warm up/down 14:14 [3] 1.45 km (9:51 / km) +12m 9:27 / km

Orienteering 46:12 [4] **** 5.41 km (8:33 / km) +122m 7:41 / km
spiked:10/14c

Ran M50S (4.2k, 185m) at Hampsfell, going well until unstuck big time at the scrappy stuff around number 12 - whoops...

Running warm up/down 4:57 [2] 0.75 km (6:39 / km)

Event: Junior sprint selection race

9 AM

Running 31:19 [3] 6.22 km (5:02 / km)

6 PM

Running warm up/down 6:21 [2] 0.76 km (8:19 / km)
shoes: Inov-8 XTalon 230

Orienteering 33:53 [2] *** 5.11 km (6:38 / km)
spiked:15/17c shoes: Inov-8 XTalon 230

LOG club night with Doug on West Common and a nice little combination exercise.

4 PM

Running intervals 38:00 [4] 8.44 km (4:30 / km) +84m 4:17 / km
shoes: Adidas Adizero

Warm up over 7 minutes from 10.5k-14k/h and then 10x400m reps at 16k/h, with 1min recoveries at 10.5k/h and then 7 minute warm down from 14-10k/h.

11 AM

Weights 55:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (depth/box and squat jumps). Warm down.

8 AM

Running 35:10 [2] 6.18 km (5:41 / km)
shoes: Adidas Adizero

Easy recovery run out in the morning sunshine ;-)