Training Log Archive: PMIn the 7 days ending Oct 21, 2012:
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Sunday Oct 21, 2012 #
11 AM
Orienteering race 58:55 [4] *** 7.82 km (7:32 / km) +146m 6:53 / km
ahr:155 max:165 spiked:19/23c shoes: inov8 x-talons
Ran Blue (6.5k, 230m) at NOC's Byron's Walk event, coming in first.
Saturday Oct 20, 2012 #
2 PM
Orienteering race 44:52 [4] ** 9.21 km (4:52 / km) +64m 4:42 / km
ahr:160 max:169 spiked:22/26c slept:9.0 shoes: Adidas Boston
Ran M40+ (6.4k, 90m) at the final EMUL event in Ashby De La Zouch (LEI) today and came in first, winning the overall Vets EMUL title too - nice! Felt pretty good, concentrating all way round, and no real issues.
Thursday Oct 18, 2012 #
9 AM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (calf raise, squat, deadlift, lunge, pullovers, dips, bench press, pull ups)
7 PM
Orienteering 40:00 [2] 5.0 km (8:00 / km) +40m 7:42 / km
Ran club night session, with warm up then leg planning in pairs (with map memory thrown in) around a 4k loop at Riseholme Park, then warm down.
Wednesday Oct 17, 2012 #
4 PM
Running long 1:06:00 [2] 12.3 km (5:22 / km) +28m 5:18 / km
ahr:130 max:137 shoes: adidas xt trail
Ran easy long one around Scothern and Welton - felt very tired after long and tough week...
Tuesday Oct 16, 2012 #
9 AM
Running hills 35:00 [4] 6.5 km (5:23 / km) +625m 3:38 / km
ahr:145 max:162
Warm up for 5 minutes on treadmill and then 5x3.5min hill reps at 155-160bpm (11k/h; 9% gradient) with 1.5 min recoveries, followed by 5 min warm down. Tough after the heavy weekend...
Monday Oct 15, 2012 #
12 PM
Core 40:00 [3]
Warm up then 35mins of core work (12 exercises x 2sets of 45 secs each, with 20sec isometric holds between)