Training Log Archive: Max MIn the 7 days ending Sep 9, 2018:
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Sunday Sep 9, 2018 #
5 AM
Orienteering race 48:00 [3] *** 6.75 km (7:07 / km) +140m 6:27 / km
spiked:13/20c slept:5.0 shoes: Inov8 mudclaw
Peter Palmers Leg 1 at night.
Course: 5.4km and 130m climb
Was quite hesitant at the start because there were a lot of paths
#4: ended up too high after taking an unmarked path.
#9: Went off the path too early on an unmarked path.
#13: Came up short. Found a path junction that looked correct but i was to far up the path. Had to relocate of #16.
First night leg in PP so i was reasonably happy apart from the big mistake at #13.
Course: 5.4km and 130m climb
Was quite hesitant at the start because there were a lot of paths
#4: ended up too high after taking an unmarked path.
#9: Went off the path too early on an unmarked path.
#13: Came up short. Found a path junction that looked correct but i was to far up the path. Had to relocate of #16.
First night leg in PP so i was reasonably happy apart from the big mistake at #13.
Friday Sep 7, 2018 #
6 AM
S&C 10:00 [4]
Plank: 3 1/2 minutes total
(Split into 1 1/2 min, 1 min and 1 min with small breaks in between.)
30 sit ups
3 min break
30 sit ups
(Split into 1 1/2 min, 1 min and 1 min with small breaks in between.)
30 sit ups
3 min break
30 sit ups
Wednesday Sep 5, 2018 #
7 PM
Orienteering 1:30:00 [2] **** 3.0 km (30:00 / km) +20m 29:02 / km
shoes: Inov8 mudclaw
Warm up: 10 mins
Did terrain running at the start (Intervals) for 45 mins
45 mins:
Short training course round Burbage mines
Small line course
Conserving energy for Peter Palmers so jogged and walked
Did terrain running at the start (Intervals) for 45 mins
45 mins:
Short training course round Burbage mines
Small line course
Conserving energy for Peter Palmers so jogged and walked
Tuesday Sep 4, 2018 #
5 PM
Run intervals 34:50 [4] 6.43 km (5:25 / km) +109m 5:00 / km
shoes: Inov8 mudclaw
Warm up: 5 mins
12 sprints for 30 seconds
Average pace: 3:20/km
Rest (slow jog) for 2 min 30 seconds
Average pace: 6:05/km
Cool down: 5 mins
Had aching in right shoulder, probably from the British Middle.
12 sprints for 30 seconds
Average pace: 3:20/km
Rest (slow jog) for 2 min 30 seconds
Average pace: 6:05/km
Cool down: 5 mins
Had aching in right shoulder, probably from the British Middle.