Training Log Archive: PMIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
11 AM
Orienteering race 58:38 [4] *** 8.15 km (7:12 / km) +89m 6:49 / km
spiked:15/17c shoes: inov-8 x-talons
Ran Brown (7.1l, 100m) at DVO's Matlock Moor event. Tough and wet, with a couple of mistakes, coming in 5th.
Saturday Jan 18, 2014 #
11 AM
Orienteering race 33:48 [4] 7.6 km (4:27 / km) +50m 4:18 / km
shoes: Adidas Adizero
Ran Long (5.1k, 50m) at LOG's winter series in Grantham, coming in 1st.
Thursday Jan 16, 2014 #
7 PM
Running intervals 30:00 [4] 5.2 km (5:46 / km) +3m 5:45 / km
shoes: Adidas Adizero
Warm up and then 7x O 400's, then warm down at club training
Wednesday Jan 15, 2014 #
7 PM
Weights 33:00 [3]
Warm up then mix of circuit exercises with BOSU, weights and med ball, then warm down.
Tuesday Jan 14, 2014 #
6 PM
Running intervals 35:21 [4] 8.0 km (4:25 / km) +80m 4:12 / km
shoes: Adidas Adizero
Warm up for 1k, then 5x1k intervals at 15.5k/h, with 300m recoveries, and then 4min warm down
Monday Jan 13, 2014 #
6 PM
Cross 30:00 [3]
Easy cross-ski, stepper and bike session in the gym to work out the soreness from Sunday's event.
7 PM
Core 20:00 [3]
Mix of core exercises with BOSU & Swiss ball and weights.