Training Log Archive: PMIn the 7 days ending Dec 29, 2013:
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Sunday Dec 29, 2013 #
11 AM
Orienteering race 49:18 [4] *** 7.66 km (6:26 / km) +37m 6:17 / km
ahr:158 max:166 spiked:21/29c shoes: inov-8 x-talons
Ran at NOR's score event on Cawston & Marsham Heaths, collecting 29 of the 30 controls in well under the hour. Missed one, not spotting it as merged into the contours around it - doh!
Friday Dec 27, 2013 #
3 PM
Running 37:52 [3] 7.85 km (4:49 / km) +11m 4:47 / km
ahr:128 max:151 shoes: Adidas Adizero
Warm up of nearly 4k and then alternating 200m efforts, with 100m floats, with 0.5k warm down.
Thursday Dec 26, 2013 #
2 PM
Running 35:02 [3] 7.02 km (4:59 / km) +42m 4:51 / km
ahr:124 max:138 shoes: Adidas Adizero
Easy/steady run out around Mere Green and Four Oaks.
Wednesday Dec 25, 2013 #
11 AM
Running 50:34 [2] 9.73 km (5:12 / km) +19m 5:09 / km
ahr:130 max:140 shoes: inov-8 x-talons
Easy run out on Scothern/Sudbrooke loop.
Tuesday Dec 24, 2013 #
3 PM
Running intervals 42:46 [4] 8.86 km (4:50 / km) +8m 4:48 / km
ahr:137 max:155 shoes: inov-8 x-talons
Warm up and drills, followed by 7x750m reps (about 3mins per rep), with 150m jog recoveries and then warm down.
Monday Dec 23, 2013 #
5 PM
Core 30:00 [3]
Warm up, then core exercises with weights and BOSU ball, then warm down.