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Training Log Archive: ianellwood

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running8 8:51:19 64.76(8:12) 104.23(5:06)
  Strength and conditioning3 1:30:30
  Orienteering1 59:48 6.99(8:33) 11.25(5:19)
  Total11 11:21:37 71.75 115.48

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Saturday Feb 15 #

8 AM

Running warm up/down 30:50 [2] 5.9 km (5:14 / km)
shoes: Mizuno waveriders 22

Running tempo 18:54 [4] 5.0 km (3:47 / km)
shoes: Mizuno waveriders 22

Hilly and windy

Running warm up/down 25:20 [2] 4.6 km (5:30 / km)
shoes: Mizuno waveriders 22

Thursday Feb 13 #

6 PM

Running warm up/down 14:42 [2] 2.8 km (5:15 / km)
shoes: Mizuno waveriders 22

Running tempo 38:00 [4] 6.0 mi (6:20 / mi)
shoes: Mizuno waveriders 22

6x 1 mile with 1 minish rec. 5.22 quickest. Was aiming to do tempo so 5.40 for most.

Running warm up/down 13:12 [1] 2.14 km (6:10 / km)
shoes: Mizuno waveriders 22

Wednesday Feb 12 #

6 PM

Running 42:22 [2] 8.0 km (5:18 / km)

Really felt shit tonight. Shins saw and just not motivated. Done some decent mileage recently.
8 PM

Strength and conditioning 34:00 [3]

Lunge (20 reps) and reverse lunge (15) with dumbell 4.5kgs 4 sets.

Squats with dumbells (11 reps) x 5 sets

Soleous exercises and proprieception excercise 1 minute each 3 sets.

Tuesday Feb 11 #

10 AM

Running 1:05:55 [2] 11.35 km (5:48 / km)

Gentle run in the woods
1 PM

Strength and conditioning 36:30 [3]

Plank, dorsal raise, sit up with medicine ball, bridge on med ball, crunch, calf raise toe raise and frozen squat. 1 minute each 4 sets.

Side planks. 40 seconds each side x 3.
5 PM

Running warm up/down 18:38 [1] 3.42 km (5:27 / km)

Orienteering race 59:48 [4] 11.25 km (5:19 / km)

Think I did ok. Should start ignoring the low pointers

Running warm up/down 22:30 [2] 3.8 km (5:55 / km)

Monday Feb 10 #

5 AM

Running 1:06:10 [1] 10.8 km (6:08 / km)

With Caroline
5 PM

Running 55:00 [2] 10.65 km (5:10 / km)

10 PM

Strength and conditioning 20:00 [2]

Foot stuff

Sunday Feb 9 #

9 AM

Running long 1:59:46 [3] 26.11 km (4:35 / km)

Mad wind.

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