Training Log Archive: PMIn the 7 days ending Mar 18, 2012:
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Sunday Mar 18, 2012 #
10 AM
Running long 2:55:42 [3] 26.66 km (6:35 / km) +799m 5:44 / km
ahr:147 max:162 shoes: Adidas Trail
Ran D&W mini MM in Macc Forest area. Great fun and bagged 18 of the 21 controls to come in 10th overall (6th in class). Felt good until last 15 mins, so winter mileage is paying off!
Friday Mar 16, 2012 #
4 PM
Weights 40:00 [3] 4000.0 mi (1 / mi)
2 sets of 6 exercises (dumbbell bench press, leg press, leg curls, dumbbell arm curls, leg extension, BOSU squats) at 30% load for 3 mins each exercise.
Thursday Mar 15, 2012 #
5 PM
Running 31:20 [3] 6.23 km (5:02 / km) +41m 4:52 / km
ahr:130 max:145 shoes: Adidas Trail
Easy run from Uni round West Common and return
Wednesday Mar 14, 2012 #
5 PM
Running intervals 32:00 [4] 7.25 km (4:25 / km) +72m 4:12 / km
ahr:145 max:160 shoes: Adidas Tempo
Warm up for 5mins (10-14k/h), then 6x600m reps at 16.8k/h with 1:40 rest @11k/h, warm down for 4mins (13-10k/h). Calves are still sore from the weekend.
Tuesday Mar 13, 2012 #
11 AM
Core 30:00 [3]
Variety of upper, middle and lower core exercises performed between 30-60 secs each on Swiss and Bosu ball
3 PM
Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
ahr:120 max:145
Teaching orienteering session, working on three exercises with year 1 students. Warm up and control hanging, warm up with group, route choice/aiming off/attack points exercises, warm down and control collection.
Monday Mar 12, 2012 #
5 PM
Running 31:38 [2] 6.22 km (5:05 / km) +9m 5:03 / km
shoes: adidas xt trail
Easy recovery run, with very stiff calves, around Scothern/Sudbrooke loop. New xt's arrived today and gave them a run out.