Training Log Archive: PMIn the 7 days ending Oct 9, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Oct 9, 2011 #
11 AM
Orienteering race 56:27 [4] *** 8.59 km (6:34 / km) +149m 6:03 / km
spiked:17/25c shoes: inov8 x-talons
10min warm up, then 7.9k, 205m Brown course at the EML event at The Outwoods (LEI) and then 10min warm down. Pretty uninspiring course with too much use of the same area (1k too long, with 4-5 too many controls). Generally solid, but one or two small blips.
Friday Oct 7, 2011 #
9 AM
Weights 35:00 [3]
Usual set of 8 exercises (4 upper and 4 lower body), with 3 sets of 12 reps on each.
5 PM
Running 49:27 [3] 10.23 km (4:50 / km) +77m 4:40 / km
shoes: Adidas Boston
Ran home from work. Warm up to cathedral and then steady state all way home via Nettleham. Garmin HRM playing up again - time to invest in a 610, I feel!
Thursday Oct 6, 2011 #
7 PM
Orienteering 50:00 [2] ** 4.0 km (12:30 / km)
Club training season, working on bearings/pacing. Shadowed one of the members, with lots of coaching going on, so little in the way of physical training.
Wednesday Oct 5, 2011 #
3 PM
Running 1:03:09 [2] 12.1 km (5:13 / km) +17m 5:11 / km
ahr:126 max:136
Easy long run around Scothern/Welton loop.
Tuesday Oct 4, 2011 #
5 PM
Running 35:00 [4] 7.6 km (4:36 / km) +75m 4:23 / km
ahr:140 max:155 shoes: Adidas Tempo
Long interval session. 5 mins warm up (upto 14k/hr) on a 1% incline treadmill. 4x5mins@15-15.5k/hr with 2 min recoveries (@10k/hr). 4 mins warm down.
Monday Oct 3, 2011 #
Running 29:50 [2] 5.94 km (5:01 / km) +31m 4:54 / km
ahr:126 max:140 shoes: Adidas Boston
Easy recovery run after the event on Sunday around the West Common loop.
9 AM
Core 25:00 [2]
Standard 25min core session