Training Log Archive: PMIn the 7 days ending Nov 27, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 27, 2011 #
11 AM
Running 54:00 [3] 5.2 km (10:23 / km) +146m 9:06 / km
shoes: Adidas Trail
UKCC level 3 pilot course in Windermere. Ran an exemplar 'interval/terrain' session with the delegates, using 20 min warm-up, incorporating dynamic stretches, 2x5min intervals at 85% max, with 3 min recoveries, and then 10min warm down and stretch.
Saturday Nov 26, 2011 #
12 PM
Orienteering race 45:21 [3] ** 9.62 km (4:43 / km) +86m 4:31 / km
spiked:21/26c shoes: Adidas Trail
Penrith urban race (NUL finale). Ran M40+ (6.4k) and came in 3rd. Good run in the main, with one blip and two dodgy route choices costing around a minute in total time loss.
Friday Nov 25, 2011 #
11 AM
Weights 30:00 [3]
Set of 6 exercises (3 upper and 3 lower body), with 4 sets of 10 reps on each.
Thursday Nov 24, 2011 #
6 PM
Orienteering 40:00 [2] 5.0 km (8:00 / km) +20m 7:51 / km
Club training, working on aiming off, at Riseholme Park. Put out kites, shadowed one member on four loops and then kite collected.
Wednesday Nov 23, 2011 #
4 PM
Running long 1:23:26 [2] 16.53 km (5:03 / km) +40m 4:59 / km
shoes: Adidas Trail
Easy long run from the Uni, along the Witham and up through Fiskerton and Reepham to home.
Tuesday Nov 22, 2011 #
11 AM
Running hills 30:11 [4] 5.6 km (5:23 / km) +390m 4:00 / km
shoes: Adidas Tempo
Treadmill hill interval session, from 5.5% up to 11% (1min up/1 min down), running at 11.5k/h.
Monday Nov 21, 2011 #
12 PM
Running 30:45 [2] 6.19 km (4:58 / km) +34m 4:50 / km
shoes: Adidas Trail
Recovery run from Uni to West Common and back.
1 PM
Core 40:00 [2]
Core training class. 16 exercises, 3 sets of 30 seconds on each.