Training Log Archive: PMIn the 7 days ending Nov 18, 2012:
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Sunday Nov 18, 2012 #
2 PM
Running long 1:20:57 [2] 15.56 km (5:12 / km) +50m 5:07 / km
ahr:141 max:128 shoes: adidas xt trail
Easy long run around Fiskerton, Cherry Willingham and Reepham villages and tracks.
Saturday Nov 17, 2012 #
12 PM
Orienteering race 54:48 [4] *** 8.68 km (6:19 / km) +27m 6:13 / km
ahr:151 max:166 spiked:7/14c
Ran Long (5.9k, 0m) at LOG's winter series event at Stapleford, mp'ing at number 9.
Friday Nov 16, 2012 #
9 AM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (calf raise, squat, deadlift, pullovers, single leg squats, clean and press, dips, pull ups)
Thursday Nov 15, 2012 #
6 PM
Orienteering 1:10:47 [2] 11.82 km (5:59 / km)
ahr:125 max:147 shoes: inov8 x-talons
Club training, with kite hanging and warm up, then map memory loop around Hartsholme.
Wednesday Nov 14, 2012 #
12 PM
Running 1:00:25 [2] 11.15 km (5:25 / km) +57m 5:17 / km
shoes: adidas xt trail
Easy run home from Uni through Greetwell Hollow, to complete map, and then back via Nettleham
Tuesday Nov 13, 2012 #
5 PM
Running intervals 35:00 [4] 8.0 km (4:23 / km) +80m 4:10 / km
ahr:146 max:158 shoes: Adidas Boston
5 minute warm up then 4x5mins at threshold (15.5k/h) on the treadmill, with 2min recoveries, followed by 4min warm down. Gradually edging the pace upwards....
Monday Nov 12, 2012 #
4 PM
Running 34:56 [2] 6.94 km (5:02 / km) +32m 4:55 / km
ahr:130 max:139 shoes: adidas xt trail
Easy run to West Common and return.
5 PM
Core 20:00 [3]
20x1min core exercises following run