Training Log Archive: PMIn the 7 days ending Oct 14, 2012:
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Sunday Oct 14, 2012 #
11 AM
Orienteering race 1:32:17 [4] **** 11.4 km (8:06 / km) +201m 7:26 / km
ahr:152 max:163 spiked:14/22c shoes: adidas xt trail
Ran Brown (9.3k, 215m) at CLOK's October Odyssey event on Sneaton & Fylingdales, coming in 3rd on M45. Some good legs and felt strong until about 75mins in, but screwed up the 2 long legs and died in the last 15.
Saturday Oct 13, 2012 #
1 PM
Orienteering race 48:08 [4] **** 5.12 km (9:24 / km) +110m 8:29 / km
ahr:154 max:167 spiked:14/22c shoes: adidas xt trail
Ran Brown at CLOK's October Odyssey event at Sneaton Forest (UK Master's Cup round) and came in 3rd on M45. Scrappy run in places, but not aided by distinct use of bingo controls and kite hanging!
Thursday Oct 11, 2012 #
9 AM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (calf raise, squat, deadlift, lunge, pullovers, shoulder press, bench press, bent over row)
7 PM
Orienteering 40:00 [3] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Adidas Boston
Ran club night session, with warm up then leg planning in pairs (with map memory thrown in) around a 4k city centre loop, then warm down.
Wednesday Oct 10, 2012 #
6 PM
Running 51:00 [2] 10.0 km (5:06 / km) +43m 5:00 / km
ahr:133 max:139 shoes: Adidas Boston
Easy recovery run around Branston area - felt good....
Tuesday Oct 9, 2012 #
9 AM
Running hills 35:00 [4] 6.2 km (5:39 / km) +625m 3:45 / km
ahr:145 max:161 slept:8.5 shoes: Adidas Boston
Warm up for 5 minutes on treadmill and then 5x3.5min hill reps at 155-160bpm (11k/h; 9-10% gradient) with 1.5 min recoveries, followed by 5 min warm down.
Monday Oct 8, 2012 #
12 PM
Cross 30:00 [2]
Easy recovery session on bike in gym, working at two minute intervals from level 15 to 21 and down again, with warm up and warm down either side.
1 PM
Core 25:00 [3]
Core class, working on 12x45 seconds exercises, with 20 sec isometric holds between