Training Log Archive: PMIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
10 AM
Orienteering race 1:26:31 [4] **** 9.04 km (9:34 / km) +173m 8:44 / km
ahr:155 max:167 spiked:8/16c shoes: inov8 x-talons
Ran Short Brown (7.3k, 175m) at SYO's Big Moor event. Pretty good over the moor, but struggled with the map in the rocky area and still not convinced that it's anything more than a bingo exercise in there!
Friday Jan 11, 2013 #
6 PM
Running 30:00 [3] 7.0 km (4:17 / km) +70m 4:05 / km
shoes: Adidas Boston
5 minute warm up from 9-12k/h and then 20 minutes at 12-15k/h, with 5 minute warm down back to 10k/h on treadmill.
Thursday Jan 10, 2013 #
6 PM
Core (Circuits) 40:00 [3]
Ran circuits at LOG club night, with a mixture of warm-up and running drills, followed by upper, middle and lower core work and some cv work, then warm down.
Wednesday Jan 9, 2013 #
5 PM
Weights 35:00 [3]
Max strength weights sessions, with low rep warm up, then 4 exercises (pull ups, dips, squats, leg press), 6 sets of 4 reps on each at ~85% max.
Tuesday Jan 8, 2013 #
11 AM
Running intervals 35:25 [4] 8.0 km (4:26 / km) +80m 4:13 / km
ahr:145 max:162 shoes: Adidas Boston
5 minute warm up then 6x3mins at threshold (16-16.2k/h) on the treadmill, with 1.5min recoveries, followed by 5min warm down.
Monday Jan 7, 2013 #
6 PM
Cross 30:00 [2]
Easy session on the bike and cross machine in the gym, working out the tiredness of the weekend's running.
7 PM
Core 25:00 [3]
Core session working on a mixture of upper, lower and central core exercises on the Swiss and BOSU balls.