Training Log Archive: PMIn the 7 days ending Jan 12, 2014:
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Sunday Jan 12, 2014 #
11 AM
Orienteering race 42:46 [4] *** 6.6 km (6:29 / km) +94m 6:03 / km
ahr:153 max:168 spiked:16/23c shoes: inov-8 x-talons
Ran Blue (6k, 100m) at SYO's event at Treeton, coming in 1st, although scrappy at times and starting to lose concentration towards the end.
Saturday Jan 11, 2014 #
3 PM
Running 31:54 [2] 6.59 km (4:50 / km) +9m 4:48 / km
shoes: Adidas Adizero
Easy run out round Scothern/Sudbrooke loop
Thursday Jan 9, 2014 #
7 PM
Core 40:00 [3]
Warm up, then core circuit with the club mixing upper, middle and lower core work, before warm down.
Wednesday Jan 8, 2014 #
Running 36:00 [3] 8.11 km (4:26 / km) +80m 4:14 / km
shoes: Adidas Adizero
Warm up for 1k, then 5x1k intervals at 15.4/15.5k/h with 2 min recoveries and then 0.5k warm down
Tuesday Jan 7, 2014 #
3 PM
Running 31:46 [3] 6.61 km (4:48 / km) +11m 4:46 / km
ahr:133 max:146 shoes: inov-8 x-talons
Warm up then steady state run around Scothern/Sudbrooke loop
Monday Jan 6, 2014 #
6 PM
Cross 30:00 [3]
Warm up on bike and then 1minute 'climbing' reps, with one minute recoveries, followed by 3 minute warm down.
7 PM
Core 20:00 [3]
Mix of core exercises with BOSU & Swiss ball and weights.