Training Log Archive: PMIn the 7 days ending Dec 21, 2014:
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Sunday Dec 21, 2014 #
12 PM
Orienteering race 39:49 [4] *** 7.4 km (5:23 / km) +63m 5:10 / km
spiked:16/20c shoes: inov-8 x-talonsmk2
Ran Blue (6.7k, 55m) at NOC's Walesby event, part of the club handicap champs, coming in 2nd overall.
Friday Dec 19, 2014 #
12 PM
Cross 25:00 [3]
shoes: inov-8 x-talonsmk2
Quick cross session with a mix of 10 minutes on bike (5 min warm-up, then alternate 1min up and 1 min down), 5 mins on cross machine (again 1 min up and 1 min down) and 10 minutes on treadmill (8 minutes of up and down; 12-16k/h then warm down)
Thursday Dec 18, 2014 #
3 PM
Running 32:34 [2] 6.17 km (5:17 / km) +11m 5:14 / km
shoes: inov-8 x-talonsmk2
Easy run out around Scothern/Sudbrooke loop - felt sluggish...
Wednesday Dec 17, 2014 #
5 PM
Running hills 36:00 [4] 6.77 km (5:19 / km) +250m 4:29 / km
shoes: Adidas Adizero
Hill interval programme on the treadmill. Ran 5 minute warm up (10-12k/h) at 3% and then alternate one minute up (4-9.2%) and one minute down for 26 mins, with 5 minute warm down (12-10k/h; 3-0.5%).
Tuesday Dec 16, 2014 #
3 PM
Weights 40:00 [3]
Warm up, mix of upper and lower body exercises, with free weights and machines and warm down
Monday Dec 15, 2014 #
4 PM
Cross 30:00 [2]
Easy cross training session on the bike in the gym to recover from Sunday's event.