Training Log Archive: PMIn the 7 days ending Nov 13, 2011:
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Sunday Nov 13, 2011 #
11 AM
Orienteering race 1:00:51 [4] 7.66 km (7:57 / km) +130m 7:19 / km
shoes: inov8 x-talons
Byron's Walk (NOC) EML event. Ran Brown (6.6k, 200m). Made a mess of number 2, due to lack of clear attack point and confusing path layout, and struggled to get into it until around halfway.
Friday Nov 11, 2011 #
8 AM
Weights 35:00 [2]
Set of 8 exercises (4 upper and 4 lower body), with 3 sets of 10 reps on each.
4 PM
Running 31:22 [2] 6.22 km (5:03 / km) +11m 5:00 / km
shoes: Adidas Trail
Easy run around Scothern/Sudbrooke loop.
Thursday Nov 10, 2011 #
6 PM
Orienteering 30:00 [2] 5.0 km (6:00 / km)
Club training, working on leg planning and routines, at Hartsholme Park. Shadowed three members and then kite collected.
Wednesday Nov 9, 2011 #
4 PM
Running 1:25:48 [2] 16.6 km (5:10 / km) +41m 5:06 / km
slept:8.5 shoes: Adidas Trail
Easy long run from the Uni, along the Witham and up through Fiskerton and Reepham to home.
Tuesday Nov 8, 2011 #
5 PM
Running intervals 35:00 [4] 7.75 km (4:31 / km) +78m 4:18 / km
shoes: Adidas Tempo
Warm up for 5 mins upto 15k/hr and then 4x5min intervals, with 2 min recoveries (10.5k/h). 4 min warm down.
Monday Nov 7, 2011 #
12 PM
Running 28:43 [2] 5.93 km (4:51 / km) +30m 4:43 / km
slept:8.5 shoes: Adidas Trail
Recovery run from Uni to West Common and return. Felt pretty comfortable, given two races per the weekend.
1 PM
Core 40:00 [2]
Core class, working on 12x30 secs per exercise x 3 sets.