Training Log Archive: PMIn the 7 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
11 AM
Orienteering 1:39:36 [4] **** 11.97 km (8:19 / km) +406m 7:07 / km
ahr:154 max:167 spiked:11/17c shoes: inov8 x-talons
Ran Black (9.2, 350m) at SYO's event on Blacka Moor. Tough, physical course but a very enjoyable training run out.
Saturday Dec 15, 2012 #
12 PM
Orienteering race 40:28 [4] *** 7.74 km (5:14 / km) +34m 5:07 / km
ahr:163 max:173 spiked:17/18c shoes: inov8 x-talons
Ran Long at LOG's winter series event on the new map at Greetwell Hollow (5.1k, 55m) and came in 1st. Felt hollow in the legs and not breathing well....
Thursday Dec 13, 2012 #
3 PM
Running 34:00 [2] 6.9 km (4:56 / km) +35m 4:48 / km
shoes: adidas xt trail
Easy run to West Common and return.
Wednesday Dec 12, 2012 #
4 PM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (leg press, leg curls, leg extensions, calf raises, shoulder press, dips, pull ups, pec curls)
Tuesday Dec 11, 2012 #
6 PM
Running intervals 35:07 [4] 8.0 km (4:23 / km) +80m 4:11 / km
ahr:145 max:157
5 minute warm up then 4x5mins at threshold (16k/h) on the treadmill, with 2min recoveries, followed by 4min warm down. Felt a touch easier than last week...
Monday Dec 10, 2012 #
10 AM
Cross 30:00 [2]
Easy session on the bike in the gym, working out the tiredness of yesterday's cross-country run.
4 PM
Core 25:00 [3]
Core session working on a mixture of upper, lower and central core exercises on the Swiss and BOSU balls.