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Training Log Archive: MCrone

In the 7 days ending Nov 11, 2015:

activity # timemileskm+mload
  Running4 3:30:00 10.7 17.22630.0
  Orienteering1 1:00:25181.3
  Core1 1:00:00180.0
  Circuit1 1:00:00180.0
  Total6 6:30:25 10.7 17.221171.3

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Tuesday Nov 10, 2015 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Orienteering race 1:00:25 [3]
shoes: Nike Pegasus 29 Shield 1113

Cool race starting at a pub between Oxford and Bond Street. Loads of people around! Tried to have a good plan, but not sure that I had the best one in the end. Wasn't always sure what they wanted for the clues and it being actual answers (and not multiple choice) made it a lot more difficult. Probably lost points to quite a few because of my handwriting :P.

Monday Nov 9, 2015 #

Circuit 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Sunday Nov 8, 2015 #

Running 1:10:00 [3] 17.22 km (4:04 / km)
shoes: Nike Pegasus 29 Shield 1113

Saturday Nov 7, 2015 #

Running hills 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Run to Ethos followed by a warm up jog to Holland Park.

3 x 3 hill sets which were about 40 second reps up and 1:00 down.

4 minutes between sets.

Jog back home.

Friday Nov 6, 2015 #

Core 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Another hour core session. Did 3 x 3 sets of different exercises and then the normal challenge. This week it was pushups to the "Sally Up, Sally Down" song. It's basically a 3 and a half minute song where you have to do what they say and usually when you have to hold it it is when it is down...

Sally up Push up Challenge

We went for as long as we could and then changed to knees and then finally a plank until the end. Hard core :P.

Thursday Nov 5, 2015 #

Running intervals 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Ran to Ethos and then did a warm up from there to Hyde Park followed by some drills. Then did 4 x 4 minutes on, 90 seconds off. Didn't do the 5th interval because I had raced yesterday. Then a nice cool down jog home stopping to buy some awesome Sainsbury's cookies.

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