Training Log Archive: PMIn the 7 days ending Dec 2, 2012:
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Sunday Dec 2, 2012 #
3 PM
Running long 1:35:33 [2] 17.49 km (5:28 / km) +32m 5:25 / km
ahr:126 max:137 shoes: adidas xt trail
Long, easy run around Scothern, Welton and Nettleham fields and trails.
Saturday Dec 1, 2012 #
12 PM
Orienteering race 32:40 [4] *** 5.85 km (5:35 / km) +118m 5:04 / km
ahr:159 max:167 spiked:14/17c shoes: inov8 x-talons
Ran Long (5.4k, 135m) at LOG's winter series event on South Common, coming in 1st. Felt good and strong, even on the hills, with only a couple of bobbles around the control circle.
Friday Nov 30, 2012 #
4 PM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (calf raise, leg curls, leg extensions, single leg squats, bent over rows, dips, pull ups, squats)
Thursday Nov 29, 2012 #
7 PM
Orienteering 45:00 [2] 5.0 km (9:00 / km) +20m 8:49 / km
Ran club training, with warm up, then control hanging exercise working on bearings and pacing in pairs, with warm down
Wednesday Nov 28, 2012 #
8 AM
Running 32:26 [2] 6.2 km (5:14 / km) +17m 5:10 / km
ahr:124 max:134 shoes: adidas xt trail
Easy recovery run around Scothern loop.
Tuesday Nov 27, 2012 #
10 AM
Running intervals 35:00 [4] 8.02 km (4:22 / km) +80m 4:09 / km
ahr:145 max:157 shoes: Adidas Boston
5 minute warm up then 4x5mins at threshold (15.8k/h) on the treadmill, with 2min recoveries, followed by 4min warm down.
2 PM
Orienteering 45:00 [3] 5.0 km (9:00 / km) +25m 8:47 / km
Easy run round Riseholme Park, setting up controls, coaching students and then collecting controls in.
Monday Nov 26, 2012 #
5 PM
Core 40:00 [3]
25x1min core exercises, following kettle bell warm-up