Training Log Archive: PMIn the 7 days ending Jan 6, 2013:
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Sunday Jan 6, 2013 #
2 PM
Running long 1:25:00 [2] 15.53 km (5:28 / km) +46m 5:24 / km
ahr:127 max:136 shoes: adidas xt trail
Easy long run across the fields and tracks to Cherry Willingham and back via Reepham/Fiskerton.
Saturday Jan 5, 2013 #
12 PM
Orienteering race 47:33 [4] *** 5.87 km (8:06 / km) +141m 7:14 / km
ahr:159 max:168 spiked:12/18c shoes: inov8 x-talons
Ran Long (5.4k, 140m) at LOG's winter series event at Burwell & Haugham, coming in first. A touch scrappy at times and needed to take a touch more time over leg planning than I did.
Friday Jan 4, 2013 #
3 PM
Weights 35:00 [3]
Warm up, then 3 sets of 15 reps on 8 exercises (squats, leg curls, leg extensions, calf raises, shoulder press, dips, pull ups, pec curls)
Thursday Jan 3, 2013 #
6 PM
Cross 30:00 [2]
Three 10minute aerobic intervlas on bike, cross trainer and rower.
Wednesday Jan 2, 2013 #
3 PM
Running 32:45 [2] 6.16 km (5:19 / km) +17m 5:15 / km
ahr:123 max:133 shoes: adidas xt trail
Easy recovery run around Scothern/Sudbrooke loop. Left calf a little sore from the racing and hills over the past three days.
Tuesday Jan 1, 2013 #
11 AM
Orienteering race 52:50 [4] *** 9.23 km (5:43 / km) +258m 5:01 / km
ahr:158 max:169 spiked:15/18c shoes: inov8 x-talons
Ran Long (6.9k, 290m) at DVO's mass start event in Matlock. Came in 6th, about 3.5mins down on the leader and just off the back of the lead pack, but felt the climb from Sunday kicking in on the 2nd half!
Monday Dec 31, 2012 #
6 PM
Core 30:00 [3]
Warm up, then 25mins of core work, with 12 exercises and 2 sets of upper, lower and central core.