Training Log Archive: PMIn the 7 days ending Nov 25, 2012:
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Sunday Nov 25, 2012 #
11 AM
Orienteering race 1:12:59 [4] **** 8.93 km (8:10 / km) +228m 7:15 / km
ahr:150 max:160 spiked:19/24c shoes: inov8 x-talons
Ran Short Brown (7.7k, 170m) in the East Mids Champs/UK Masters Cup event at DVO's Eyam Moor. Weather very blowy and cold, but courses were great fun, if a touch physical on the moor...
Saturday Nov 24, 2012 #
11 AM
Orienteering race 41:28 [4] *** 8.0 km (5:11 / km) +86m 4:55 / km
ahr:160 max:177 spiked:29/38c shoes: Adidas Boston
Ran Chasing sprint at SYO's city race (2.6 and 2.4k), dq'ing myself after a road crossing.
Thursday Nov 22, 2012 #
5 PM
Weights 30:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (calf raise, leg curls, leg extensions, pullovers, single leg squats, shoulder press, dips, pull ups)
Wednesday Nov 21, 2012 #
3 PM
Running 56:39 [2] 10.26 km (5:31 / km) +16m 5:29 / km
ahr:123 max:137 shoes: adidas xt trail
Easy run around Scothern, Welton loop. Very wet and muddy in places, particularly the ploughed fields, after a day's rain!
Tuesday Nov 20, 2012 #
11 AM
Running intervals 37:00 [4] 8.28 km (4:28 / km) +82m 4:15 / km
ahr:145 max:157 shoes: Adidas Boston
5 minute warm up then 5x4mins at threshold (15.6-8k/h) on the treadmill, with 2min recoveries, followed by 4min warm down. Gradually edging the pace upwards....
Monday Nov 19, 2012 #
6 PM
Cross 26:00 [2]
Easy session on the bike in the gym, working out the soreness and fatigue from the weekend's running
7 PM
Core 20:00 [3]
20x1min core exercises following recovery bike