Training Log Archive: PMIn the 7 days ending Mar 3, 2013:
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Sunday Mar 3, 2013 #
12 PM
Orienteering race 31:51 [4] *** 4.72 km (6:45 / km) +100m 6:06 / km
ahr:158 max:166 spiked:14/19c shoes: inov8 x-talons
Ran Brown (4.3, 100m) at LOG's EML event at Harlaxton College, coming in 3rd. A bit scrappy on a couple of controls and map not quite right on two of them costing a few seconds here and there.
Saturday Mar 2, 2013 #
11 AM
Orienteering 44:09 [3] ** 7.18 km (6:09 / km) +72m 5:51 / km
ahr:149 max:164 spiked:25/27c shoes: inov8 x-talons
Ran at NOC's informal winter series event at Bevercotes Pit Wood on the Long Techincal course (6.3k, 120m), taking it easy and focussing on the technique.
Thursday Feb 28, 2013 #
7 PM
Orienteering 26:42 [4] ** 5.4 km (4:57 / km) +24m 4:50 / km
ahr:157 max:165 spiked:20/25c shoes: inov8 x-talons
Ran at LOG's final NSC event and made it 5 wins out of 5!
Wednesday Feb 27, 2013 #
6 PM
Weights 40:00 [3]
Moved now to the Muscle Endurance phase of training and put out 10 sets of 3minute reps on 10 exercises (calf raise, biceps curls, squats, bench press, leg press, pec curls, leg extension, overheads, leg press, pull ups)
Tuesday Feb 26, 2013 #
10 AM
Running 31:22 [3] 6.17 km (5:05 / km) +10m 5:03 / km
ahr:130 max:139 shoes: adidas xt trail
Warm up, then steady run and warm donw around Scothern-Sudbrooke loop.
Monday Feb 25, 2013 #
6 PM
Cross 30:00 [2]
Easy bike and cross trainer session to work out the soreness from Crich
7 PM
Core 20:00 [3]
Core session working on a mixture of upper, lower and central core exercises with isometric holds and BOSU/Swiss ball.