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Training Log Archive: r.lil

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running 5 3:04:36 19.89(9:17) 32.01(5:46) 553
  S&C2 1:00:00
  Orienteering1 45:13 2.49(18:09) 4.01(11:17) 118
  Spinning1 15:00
  Total6 5:04:49 22.38 36.02 671

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MoTuWeThFrSaSu

Sunday Mar 17 #

12 PM

Running 5:20 [3] 1.12 km (4:46 / km) +10m 4:34 / km

WU

Orienteering 45:13 [1] 4.01 km (11:17 / km) +118m 9:50 / km

CSC qualifiers - DNF due to horrible hangover

Saturday Mar 16 #

11 AM

Running 44:28 [2] 8.12 km (5:29 / km) +77m 5:14 / km

Sliding about a slushy meadows with Lindsay. Trying out new shoes, not sure about them yet

Friday Mar 15 #

1 PM

Running 14:29 [2] 2.59 km (5:36 / km) +19m 5:24 / km

WU

Running 24:00 [4] 3.1 km (7:45 / km) +201m 5:51 / km

Hill Reps with Emma
4 x 3min (3min)

Strong wind and hail, we are mad! Seem to be improving at pacing as all my reps finished around the same spot each time. Also seem to recover quicker from each rep. Could feel my shin again though

Running 10:00 [5] 1.0 km (10:00 / km) +57m 7:47 / km

4 x 30sec (2min)

Running 7:36 [2] 1.18 km (6:26 / km) +32m 5:40 / km

WD

Wednesday Mar 13 #

1 PM

S&C 10:00 [2]

Core

Running 15:11 [2] 2.7 km (5:37 / km) +40m 5:14 / km

WU + some strides

Running 19:09 [4] 3.88 km (4:56 / km) +17m 4:50 / km

Joined Eddie in a killing fields session except with less reps and longer breaks :) Plan was 4 x 5min (2min). Only managed 3 reps as I got fed up with how slow I was going. Still very sore from gym on monday but feel like the run loosened my legs off abit

Running 4:24 [3] 0.81 km (5:26 / km) +3m 5:20 / km

A couple 30sec sprints

Running 14:17 [2] 2.5 km (5:43 / km) +53m 5:10 / km

WD

Tuesday Mar 12 #

6 PM

Running 25:42 [2] 5.01 km (5:08 / km) +44m 4:55 / km

Throat feeling swollen, major DOMs and stormy conditions. Not today

Monday Mar 11 #

12 PM

Spinning 15:00 [2]

S&C 50:00 [2]

Warm up = Kneeling leg/arm reaching, kneeling shoulder rotations, pause Hip Bridge, side leg raises, mountain Climbers, lateral lunges, reverse crossover lunges, jumping jacks
Workout (everything x 4)
Squat jumps x 10
Goblet squat (8kg) x 10
TRX band pull up x 10
Half Kneeling one-arm press (3kg) x 10 each side
Deadlifts with band (light) x 12
Band lateral walk (heavy) x 20 each way
Plank x 30sec
Wobble board set
Core set

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