Training Log Archive: PMIn the 7 days ending Oct 2, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 2, 2011 #
11 AM
Orienteering race 49:35 [4] *** 6.92 km (7:10 / km) +160m 6:25 / km
ahr:160 max:169 spiked:18/25c rhr:50 slept:9.0 shoes: inov8 x-talons
10min warm up, then 6.5k, 220m Brown course on a new map at Wincobank (SYO) and then 10min warm down. Good, solid run, with consistent HR and pace all way round.
Friday Sep 30, 2011 #
Running 50:21 [3] 10.3 km (4:53 / km) +15m 4:51 / km
ahr:134 max:146 slept:9.0 shoes: Adidas Boston
Steady run around Scothern/Welton loop.
9 AM
Weights 35:00 [3]
Warm up and 8 exercises (4 upper, 4 lower) working on 3 sets of 12 reps.
Thursday Sep 29, 2011 #
7 PM
Orienteering 50:00 [1] 4.0 km (12:30 / km)
shoes: inov8 x-talons
Club training season, working on bearings. Shadowed two of the members, with lots of coaching going on, so little in the way of physical training.
Wednesday Sep 28, 2011 #
Core 25:00 [2]
Standard 25 minute core session
Tuesday Sep 27, 2011 #
5 PM
Running intervals 35:00 [4] 8.5 km (4:07 / km)
ahr:145 max:158 shoes: Adidas Tempo
5 min warm up on treadmill and then 5x1k reps @ 16k/hr (3:45) with 300m recoveries (1:45), with 5 min warm down. Tough session and felt heavy in the legs.
Monday Sep 26, 2011 #
5 PM
Running 30:19 [2] 6.0 km (5:03 / km) +29m 4:56 / km
ahr:123 max:141 slept:8.5 shoes: Adidas Boston
Easy/recovery run to West Common and back. Felt tired after race yesterday and heavy teaching day.