Training Log Archive: PM

In the 7 days ending Nov 30, 2014:

1:15

0:00

12 PM

Orienteering 1:00:59 [3] *** 9.41 km (6:29 / km) +257m 5:42 / km
spiked:16/20c shoes: inov-8 x-talonsmk2

Ran Brown (8k, 300m) at LEI's event at Beacon Hill as a training run, coming in 4th.

12 PM

Orienteering race 11:18 [4] ** 2.06 km (5:29 / km) +16m 5:17 / km
spiked:15/19c shoes: inov-8 x-talonsmk2

Ran Part B of EMOA Sprint Champs (1.5k, 30m) and came in 2nd male vet 40+ on the day. Scrappy part B and struggled with the flow here.

Orienteering race 10:19 [4] ** 1.87 km (5:31 / km) +7m 5:25 / km
spiked:16/17c shoes: inov-8 x-talonsmk2

Ran part A (1.4k, 25m) of the EMOA Sprint Champs, with a pretty good run all round here.

10 AM

Orienteering 55:00 [2] 6.5 km (8:28 / km) +32m 8:15 / km
shoes: inov-8 x-talonsmk2

Checking courses in Chambers Farm Wood for next week's event. Beautiful morning for running in the forest...

7 PM

Orienteering 1:15:00 [3] 7.4 km (10:08 / km) +106m 9:27 / km
shoes: inov-8 x-talonsmk2

Club night training, with warm up and drills, followed with working on PDP on South Common.

3 PM

Weights 40:00 [3]

Warm up, mix of upper and lower body exercises, with free weights and machines and warm down

3 PM

Running 33:34 [3] 6.86 km (4:54 / km) +28m 4:48 / km
shoes: inov-8 x-talonsmk2

Warm up then steady pace run to West Common and return to Uni

4 PM

Cross 35:00 [2]

Warm up then bike in the gym, with some easy intervals, to recover from the weekend with the Talent Squad.