Training Log Archive: PM

In the 7 days ending Jul 21, 2013:

2:05

0:00

1 PM

Orienteering race 39:22 [4] ** 8.89 km (4:26 / km) +21m 4:23 / km
ahr:153 max:165 spiked:19/24c shoes: Adidas Boston

Ran M40 at Hull Urban race (6.4k), coming in 4th. Very sloppy run, dropping too much time on 4 controls.

4 PM

Running long 2:05:58 [2] 22.7 km (5:33 / km) +140m 5:23 / km
ahr:129 max:148 shoes: Adidas Boston

Long run out in the heat along the Burton ridge and across to Sudbrooke from Lincoln

7 PM

Orienteering race 35:40 [4] ** 8.11 km (4:24 / km) +38m 4:18 / km
ahr:159 max:174 spiked:20/23c shoes: Adidas Boston

Ran Long (5.9k, 40m) at HALO's Lincs Urban League event in Louth, coming in 4th.

9 AM

Cross 25:00 [2] 6.5 km (3:51 / km) +25m 3:46 / km

Cycle ride into work.

4 PM

Cross 25:00 [2] 6.5 km (3:51 / km) +50m 3:42 / km

Cycle ride home from work

5 PM

Core 25:00 [3]

Core session working on a mix of isotonic and isometric holds with BOSU and med balls in the gym.

4 PM

Running 51:00 [3] 10.32 km (4:57 / km) +75m 4:46 / km
ahr:132 max:147 shoes: Adidas Boston

Steady run home from Univ via Nettleham

7 PM

Weights 30:00 [3]

Theraband resistance session, with 10 exercises (upper and lower body mix) and 3 sets of 20 reps. Mix of Blue and Black bands.