Training Log Archive: PMIn the 7 days ending Dec 9, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 9, 2012 #
2 PM
Running long 1:36:56 [2] 17.51 km (5:32 / km) +42m 5:28 / km
ahr:127 max:136 shoes: adidas xt trail
Long run across the muddy fields and tracks around Nettleham, Dunholme, Scothern and home
Friday Dec 7, 2012 #
6 PM
Weights 35:00 [3]
Warm up, then 3sets of 15 reps on 8 exercises (leg press, leg curls, leg extensions, single leg squats, shoulder press, dips, pull ups, pec curls)
Thursday Dec 6, 2012 #
7 PM
Orienteering 46:40 [2] *** 6.97 km (6:42 / km) +93m 6:17 / km
Club training on South Common, including kite hanging, warm up and then compass and pacing loops in pairs.
Wednesday Dec 5, 2012 #
6 PM
Running intervals 35:30 [4] 8.02 km (4:26 / km) +80m 4:13 / km
ahr:146 max:162
5 minute warm up then 5x4mins at threshold (16k/h) on the treadmill, with 2min recoveries, followed by 4min warm down. That bloody hurt...
Tuesday Dec 4, 2012 #
3 PM
Orienteering 43:55 [3] 6.53 km (6:44 / km) +121m 6:09 / km
Teaching session on South common, including kite hanging, warm-up and mini loop with students and then kite collection
Monday Dec 3, 2012 #
6 PM
Cross 30:00 [2]
Easy session on the bike in the gym, working out the soreness and fatigue from the weekend's running.
7 PM
Core 25:00 [3]
25x1min core exercises following recovery bike