Training Log Archive: PM

In the 7 days ending Dec 15, 2013:

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11 AM

Orienteering race 48:21 [4] *** 6.88 km (7:02 / km) +211m 6:06 / km
spiked:13/19c shoes: inov-8 x-talons

Ran Blue (5.4k, 190m) at SYO's event at Canklow Woods, coming in 3rd, but very scrappy run early on losing about 3-4mins overall.

10 AM

Orienteering 28:39 [3] 5.64 km (5:05 / km) +18m 5:00 / km
shoes: inov-8 x-talons

Pre-ran, as controller, the LOG winter series event at West Common.

1 PM

Running 30:00 [5] 5.0 km (6:00 / km) +50m 5:43 / km
max:173 shoes: Adidas Adizero

Ran a VO2 max test and then 1k at 90%vVO2 max as part of student's study into oxygen demands of terrain running.

7 PM

Core 45:00 [3]

LOG club night, involving warm-up, drills, core circuits with weights and BOSU and then warm down.

3 PM

Running 49:01 [3] 10.02 km (4:54 / km) +17m 4:51 / km
shoes: Adidas Adizero

Steady run around Scothern/Dunhome/Sudbrooke loop.

2 PM

Orienteering 45:00 [3] 6.5 km (6:55 / km) +135m 6:16 / km
shoes: Inov-8 x-talons

Session with first yr students on South common, including control hanging, warm up and recap loop and kit collection.

6 PM

Cross 30:00 [2]

Easy cross-ski, stepper and bike session in the gym to work out the soreness from Sunday's hill run.

7 PM

Core 20:00 [3]

Mix of core exercises with BOSU ball and weights, then warm down.