Training Log Archive: PMIn the 7 days ending Dec 9, 2018:
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Sunday Dec 9, 2018 #
11 AM
Running warm up/down 5:19 0.7 km (7:34 / km)
ahr:113 max:128
Running warm up/down 4:53 0.87 km (5:35 / km) +4m 5:28 / km
ahr:123 max:136
Orienteering race 42:34 ** 9.44 km (4:31 / km) +76m 4:20 / km
ahr:154 max:162 spiked:20/23c
Ran M40 (6.3k, 105m) at DVO's event at Oakwood, coming in 4th. Couple of hesitations cost me one place, possibly...
Friday Dec 7, 2018 #
12 PM
Running 35:47 [3] 6.59 km (5:26 / km)
Easy run out
Thursday Dec 6, 2018 #
6 PM
Running warm up/down 10:49 1.49 km (7:17 / km)
ahr:106 max:121
Orienteering 31:05 ** 5.22 km (5:57 / km)
ahr:129 max:145 spiked:9/10c
LOG training on map memory in pairs around Hartsholme - nice night!
Running warm up/down 7:20 1.21 km (6:03 / km)
ahr:116 max:123
Wednesday Dec 5, 2018 #
3 PM
Weights 50:00 [3]
Moving focus to strength development now for next two months. Warm up and 6 exercises (3 sets of 5 reps), plus core exercises and warm down. DOMS after the deadlifts in the glutes...
Tuesday Dec 4, 2018 #
2 PM
Running 19:28 [3] 2.96 km (6:35 / km) +71m 5:52 / km
Kite hanging on South Common before final O class with students
Running 6:27 [3] 0.83 km (7:47 / km) +22m 6:52 / km
Training loop with students before SC Challenge
4 PM
Running 17:51 [3] 2.33 km (7:40 / km) +40m 7:04 / km
Kite collecting on South Common after session
Monday Dec 3, 2018 #
1 PM
Running 35:59 6.59 km (5:28 / km)
ahr:118 max:129
Easy recovery run after Sunday's event