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Training Log Archive: PM

In the 7 days ending Mar 3, 2019:

activity # timemileskm+m
  Running4 2:37:08 18.61(8:27) 29.95(5:15) 100
  Weights2 1:55:00
  Orienteering1 34:38 4.06(8:32) 6.53(5:18) 6116 /18c88%
  Total6 5:06:46 22.67 36.48 16116 /18c88%
  [1-5]6 4:57:37

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MoTuWeThFrSaSu

Sunday Mar 3, 2019 #

11 AM

Running 1:16:39 [2] 13.64 km (5:37 / km) +11m 5:36 / km

Easy long run around Scothern and Dunholme loop

Friday Mar 1, 2019 #

3 PM

Running 33:22 intensity: (4:02 @0) + (27:23 @1) + (1:57 @3) 6.2 km (5:23 / km)
ahr:114 max:123 shoes: Adidas Adizero

Nice, easy run out round Scothern loop

Thursday Feb 28, 2019 #

3 PM

Weights 55:00 [3]

Warm up, then 4 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (box and depth jumps). Warm down.

Wednesday Feb 27, 2019 #

11 AM

Running intervals 40:00 [4] 8.91 km (4:29 / km) +89m 4:17 / km
shoes: Adidas Adizero

Warm up over 10 minutes from 10.5k-14.5k/h and then 7x600m reps at 15.7k/h, with 1.3min recoveries at 10.5k/h and then 7.5 minute warm down from 14.5-10.5k/h.

Tuesday Feb 26, 2019 #

4 PM

Weights 1:00:00 [3]

Warm up, then 4 sets of 8 reps with 6 exercises and a mix of core exercises - switching to a power focus now to the JK. Warm down.

Monday Feb 25, 2019 #

6 PM

Running warm up/down 7:07 intensity: (5:07 @0) + (1:46 @1) + (14 @3) 1.2 km (5:55 / km)
ahr:106 max:117 shoes: Adidas Adizero

Orienteering 34:38 intensity: (1:50 @1) + (9:11 @2) + (23:37 @3) ** 6.53 km (5:18 / km) +61m 5:04 / km
ahr:137 max:148 spiked:16/18c shoes: Adidas Adizero

Ran at the LOG Fight the Night finale, taking it easy after a tough week

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