Training Log Archive: PMIn the 7 days ending Nov 20, 2011:
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Sunday Nov 20, 2011 #
11 AM
Orienteering race 58:54 [4] *** 10.46 km (5:38 / km) +100m 5:22 / km
spiked:19/30c shoes: inov8 x-talons
EML event at Clake Park (DVO). Ran brown (9.4k, 115m) and had a good, solid run, with very few blips, on what is a fast area.
Saturday Nov 19, 2011 #
12 PM
Orienteering race 39:06 [4] ** 9.21 km (4:15 / km) +82m 4:04 / km
spiked:16/18c slept:9.0 shoes: Adidas Boston
LOG winter series race no. 2 at Washingborough on new map. Ran Long (5.2k, 120m) and came in first.
Thursday Nov 17, 2011 #
6 PM
Orienteering 40:00 [2] 5.0 km (8:00 / km) +50m 7:37 / km
Club training, working on aiming off, at South Common. Put out kites, shadowed four members and then kite collected.
Wednesday Nov 16, 2011 #
3 PM
Running 1:36:49 [2] 17.74 km (5:27 / km) +30m 5:25 / km
shoes: Adidas Trail
Easy, long run around Nettleham, Dunholme, Scothern loop.
Tuesday Nov 15, 2011 #
5 PM
Running tempo 30:00 [4] 7.05 km (4:15 / km) +70m 4:03 / km
shoes: Adidas Tempo
5 min warm up from 10-14.7k/hr, then 20 mins working from 14.8 to 15.8 in one minute, +0.1k/hr, intervals and then back down to 14.8k/hr. 5 min warm down from 14-10k/hr. It hurt....lots....
Monday Nov 14, 2011 #
12 PM
Running 30:55 [2] 6.13 km (5:03 / km) +30m 4:55 / km
shoes: Adidas Trail
Recovery run from Uni to West Common and back.
1 PM
Core 40:00 [2]
Core class. 12 exercises, with 2x45secs and 15secs rest. Then 4 x isometric holds for 20secs in between each exercise.