Training Log Archive: ak1407In the 7 days ending Jan 18, 2015:
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Sunday Jan 18, 2015 #
2 PM
Cycling 1:45:00 [2] 18.3 mi (5:44 / mi) +100m 5:39 / mi
Nice sunny day, really cold though! Potters Bar to Mardley Heath. Unfortunately I got lost a few times, so had to stop to check my phone. Need a better route for next time I think. After my run round it was dark, so I headed to the nearest train station - Welwyn North.
3 PM
Orienteering 30:00 [2] 3.5 km (8:34 / km)
Finally arrived and had a run round on the orienteering map. Very small area but intricate contour details made it interesting. Looking forward to organising an event there 11th April.
Thursday Jan 15, 2015 #
6 PM
Running (warm up / warm down) 30:00 [3] 3.5 km (8:34 / km)
7 PM
Running intervals 31:55 [4] 5.55 km (5:45 / km)
1 x 400m - 1:33 (+200m jog recovery)
1 x 800m - 3:20 (+400m jog recovery)
1 x 1600m - 7:11 (+400m jog recovery)
1 x 800m - 3:20 (+400m jog recovery)
1 x 400m - 1:33 (+400m jog recovery)
felt good tonight, managed to be very consistent on timings even though the last 2 sets I was working much harder!
1 x 800m - 3:20 (+400m jog recovery)
1 x 1600m - 7:11 (+400m jog recovery)
1 x 800m - 3:20 (+400m jog recovery)
1 x 400m - 1:33 (+400m jog recovery)
felt good tonight, managed to be very consistent on timings even though the last 2 sets I was working much harder!
Tuesday Jan 13, 2015 #
7 PM
Orienteering (street-o) 57:00 [3] 10.0 km (5:42 / km)
Feeling average at the beginning, running with Seth meant that it was very fast then slow at the control, not my usual style. Did ok, let him off the leash for a few extra controls and then had a good race back to the finish with in time. Im still not good at course planning on the go.
Monday Jan 12, 2015 #
8 PM
Ballet 1:00:00 [3]