Training Log Archive: PMIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
11 AM
Orienteering 56:31 [3] *** 9.35 km (6:03 / km) +81m 5:48 / km
ahr:158 max:167 spiked:18/24c shoes: Inov-8 x-talons
Ran M45 class at the EMOA Champs today, coming in 1st. Small blips on a few controls and one that lost me a minute and a half, but happy with the overall result!
Saturday Nov 23, 2013 #
2 PM
Orienteering 37:15 [3] ** 7.61 km (4:54 / km) +46m 4:45 / km
ahr:145 max:156 spiked:16/18c shoes: Adidas Adizero
Ran M40+ at LEI's EMUL event in Ashby as a training run.
Thursday Nov 21, 2013 #
7 PM
Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov-8 x-talons
LOG club night involving warm up, drills, then compass and pacing star exercise at Hartsholme followed by warm down.
Wednesday Nov 20, 2013 #
7 PM
Weights 45:00 [3]
Warm up and drills, then 2 sets of 8 exercises (sit up with med ball, one leg supported squat with hop, one legged calf raises, 6 direction lunge, one legged press-up, one legged squats, one legged bent over row, one legged overhead press) with 4x600m runs at 3k pace in between every 4 exercises and warm down.
Tuesday Nov 19, 2013 #
8 AM
Running 33:18 [3] 6.64 km (5:01 / km) +12m 4:58 / km
shoes: Adidas Boston
Warm up, then steady run around Scothern/Sudbrooke loop.
Monday Nov 18, 2013 #
6 PM
Cross 30:00 [3]
Lactate stacker workout on bike - 5 min warm up then 25 mins of alternate 1min up (level 25) and 1 min down (level 12)
7 PM
Core 20:00 [3]
Mix of core exercises with Swiss ball and med ball.