Training Log Archive: PMIn the 7 days ending Sep 18, 2011:
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Sunday Sep 18, 2011 #
3 PM
Running long 1:03:45 [1] 11.85 km (5:23 / km) +32m 5:18 / km
slept:9.0
Easy long run around Scothern/Welton/Sudbrooke route. Felt strong!
Saturday Sep 17, 2011 #
11 AM
Orienteering 1:09:00 [3] ** 12.5 km (5:31 / km) +35m 5:27 / km
spiked:36/40c slept:7.5 shoes: inov8 x-talons
HALO's event at Weelsby Woods, used for a combination of physical and low level technical training. Warmed up on the white (1.9k, 7 controls), then ran hard on the technical/lt green (4.0k, 13 controls), steady on the orange (3k, 11 controls) and warmed down on the yellow (2.2k, 9 controls). HRM not working - think the battery needs changing.
Thursday Sep 15, 2011 #
5 PM
Weights 30:00 [2]
Warm up and then 7 exercises (3 sets of 12 reps per exercise) before club training
6 PM
Orienteering 46:26 [3] ** 6.37 km (7:17 / km) +25m 7:09 / km
ahr:124 max:154 spiked:21/19c shoes: Adidas Tempo
Warm up and then map contact/attack point exercises led by Liam around the Uni campus. 3 loops completed, treated as intervals, with work HR about 150bpm.
Wednesday Sep 14, 2011 #
Running 43:58 [2] 8.53 km (5:09 / km) +52m 5:00 / km
ahr:131 max:149 slept:8.0 shoes: Adidas Tempo
Easy to steady out to South Common, around and back.
Tuesday Sep 13, 2011 #
8 AM
Core 25:00 [3]
Usual core session, although not able to take weight on left elbow yet, so missed out planks, etc.
5 PM
Running (Steady) 30:00 [3] 6.5 km (4:37 / km)
ahr:135 max:150 shoes: Adidas Tempo
Warmed up to West Common and then good steady pace round and back to University. Felt stronger and fresher than yesterday and arm beginning to feel normal when running
Monday Sep 12, 2011 #
8 AM
Running (Easy, recovery) 32:00 [2] 6.5 km (4:55 / km) +30m 4:49 / km
ahr:127 max:139 slept:8.5 shoes: Adidas Tempo
Warm up and then gradual increase in pace. Felt very sluggish and heavy after the race on Saturday. Arm still giving me some grief but slowly improving.