Training Log Archive: PMIn the 7 days ending Mar 11, 2012:
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Sunday Mar 11, 2012 #
10 AM
Orienteering race 1:19:00 [4] *** 10.65 km (7:25 / km) +330m 6:25 / km
ahr:154 max:165 spiked:13/21c shoes: inov8 x-talons
Ran M45L at Midlands Champs in HOC's Foxley & Garnstone woods. Felt okay after previous days racing and no major blips, although one or two dodgy legs early on, losing around 5mins overall and some tightening up on fine legs required. Not much fun struggling though the brambles!
Saturday Mar 10, 2012 #
1 PM
Orienteering race 48:19 [4] *** 9.42 km (5:08 / km) +212m 4:37 / km
ahr:160 max:171 spiked:21/25c shoes: inov8 x-talons
Ran M40+ at HOC's Greta Malvern urban event. Took some time to get going, with error at 4 costing around 50secs and 4 places in the results, ending up 8th! Only really felt like I started to flow from control 10 onwards.
Friday Mar 9, 2012 #
9 AM
Weights 30:00 [3]
Moving to conversion to endurance - 2 sets of 6 exercises (dumbbell bench press, leg press, leg curls, dumbbell arm curls, leg extension, calf raises) at 30% load for 2 mins each exercise.
Wednesday Mar 7, 2012 #
9 AM
Core 30:00 [3]
Variety of upper, middle and lower core exercises performed between 30-60 secs each on Swiss and Bosu ball
4 PM
Running 1:10:44 [2] 13.34 km (5:18 / km) +62m 5:11 / km
ahr:125 max:140 shoes: Adidas Trail
Slow, easy run from Uni through Cherry Willingham and Reepham to home. Very tired from intervals and core in the last 24hrs.
Tuesday Mar 6, 2012 #
11 AM
Running intervals 32:00 [4] 7.2 km (4:27 / km) +72m 4:14 / km
ahr:145 max:160 shoes: Adidas Tempo
Warm up for 5mins (10-14k/h), then 6x600m reps at 16.6k/h with 1:50 rest @11k/h, warm down for 4mins (13-10k/h). Felt strong after a good day's recovery yesterday.
Monday Mar 5, 2012 #
5 PM
Running 31:42 [2] 6.18 km (5:08 / km) +13m 5:05 / km
shoes: Adidas Trail
Slow recovery run around Scothern/Sudbrooke loop. Felt v tired after a heavy weekend of training.