Training Log Archive: Alice RIn the 7 days ending Dec 7, 2014:
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Sunday Dec 7, 2014 #
11 AM
Running 1:03:27 [2] 10.13 km (6:16 / km) +231m 5:37 / km
steady run with mum out to Whitby road and along the moor edge and through the woods.
Saturday Dec 6, 2014 #
3 PM
Running warm up/down 8:43 [2] 1.45 km (6:01 / km) +55m 5:03 / km
ahr:157 max:174
warm up and drills to sledging fields
Running intervals (2 x 3.2km) 32:46 [4] 6.42 km (5:06 / km) +119m 4:40 / km
ahr:179 max:190
2 x 3.2km (2mins) each way around the horseshoe
first loop mainly downhill with a bit of climb: 14.48min
second loop mostly uphill so much harder: 15.58min
tried to keep heart rate at around 182bpm as that's my lactate threshold.
Average heart rate not accurate as includes 2min rest.
first loop mainly downhill with a bit of climb: 14.48min
second loop mostly uphill so much harder: 15.58min
tried to keep heart rate at around 182bpm as that's my lactate threshold.
Average heart rate not accurate as includes 2min rest.
Running warm up/down 7:29 [2] 1.35 km (5:33 / km)
ahr:150 max:166
cool down home
Friday Dec 5, 2014 #
5 PM
Strength and Conditioning 20:00 [3]
not enough time as I had to get back to school at 7pm and didn't get in until 5pm
Thursday Dec 4, 2014 #
6 PM
Running warm up/down 2:28 [2] 0.37 km (6:40 / km)
jog to start
Orienteering (night O) 38:58 [3] *** 4.66 km (8:22 / km) +99m 7:34 / km
10c
Loop around cod beck moor with Rob's training group focussing on traffic lights. Tough heather terrain but a few breaks when I caught the control hanger up twice.
Running warm up/down 5:23 [2] 0.93 km (5:47 / km)
cool down with mum.
Wednesday Dec 3, 2014 #
Note
no training today as I had to get to Dundee and back in a day.
Tuesday Dec 2, 2014 #
2 PM
Running 30:19 [3] 5.58 km (5:26 / km) +90m 5:02 / km
run around the horseshoe
Monday Dec 1, 2014 #
2 PM
Cycling 15:00 [2]
easy recovery on bike in gym
Strength and Conditioning 10:00 [2]
Stretching 15:00 [1]