Training Log Archive: PMIn the 7 days ending Mar 17, 2013:
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Sunday Mar 17, 2013 #
11 AM
Orienteering race 45:13 [4] *** 6.77 km (6:41 / km) +100m 6:13 / km
ahr:156 max:166 spiked:19/23c
Ran Blue (6.1k, 115m) at NOC's EML event at Harlow Woods. Generally sound, biut just a touch sloppy on technique towards the end.
Friday Mar 15, 2013 #
7 PM
Weights 40:00 [3]
10 sets of 3minute reps on 10 exercises (calf raise, biceps curls, squats, bench press, leg press, pec curls, leg extension, dips, leg press, pull ups)
Thursday Mar 14, 2013 #
7 PM
Orienteering 30:00 [2] 4.0 km (7:30 / km) +20m 7:19 / km
Easy technical session with the club on 1st controls at Whisby EC
Wednesday Mar 13, 2013 #
6 PM
Running 35:00 [4] 7.57 km (4:37 / km) +75m 4:24 / km
ahr:145 max:160 shoes: Adidas Boston
6 minute warm up then 7x2mins at threshold (16.5-16.8k/h) on the treadmill, with 2min recoveries, followed by 4min warm down.
Tuesday Mar 12, 2013 #
3 PM
Orienteering 1:10:00 [3] 7.0 km (10:00 / km) +25m 9:49 / km
shoes: inov8 x-talons
Control hanging, warm up then 3 exercises with students, working on route choice, aiming off and attack points, before kite collection.
Monday Mar 11, 2013 #
6 PM
Cross 30:00 [2]
Easy bike and cross trainer session to work out the soreness from the weekend's running
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.