Training Log Archive: PM

In the 7 days ending Jan 18, 2015:

1:10

0:00

11 AM

Orienteering 1:10:41 [4] 8.59 km (8:14 / km) +276m 7:05 / km
shoes: inov-8 x-talonsmk2

Ran with Finn Lydon at DVO's Crich Chase event, shadowing/coaching on the Brown (6/7k, 275m) course.

11 AM

Orienteering race 33:47 [4] *** 5.35 km (6:19 / km) +100m 5:46 / km
spiked:17/20c shoes: inov-8 x-talonsmk2

Ran Long (4.7k, 100m) at LOG's winter series event at Londonthorpe Woods, coming in first.

7 PM

Orienteering 53:05 [3] 7.53 km (7:03 / km) +29m 6:55 / km
shoes: inov-8 x-talonsmk2

LOG club night at Riseholme Park - warm up and drills followed by macro/micro planning exercise in pairs, then warm down.

2 PM

Running 54:40 [3] 10.24 km (5:20 / km) +70m 5:10 / km
shoes: Adidas Adizero

Easy run home from the Uni to Sudbrooke, via Nettleham.

5 PM

Running hills 35:00 [4] 6.3 km (5:33 / km) +250m 4:38 / km
shoes: Adidas Adizero

Warm up, then hills programme on the treadmill on level 14 (5-10.9%) at 11.5k/h, with one minute up and one minute down, followed by warm down.

7 PM

Core 30:00 [3]

Warm up and drills followed by core session, working upper, middle and lower core and warm down