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Training Log Archive: PM

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running5 2:30:36 16.92(8:54) 27.23(5:32) 379
  Weights2 1:50:00
  Orienteering2 1:24:36 8.07(10:29) 12.98(6:31) 29029 /39c74%
  Total7 5:45:12 24.99 40.21 66929 /39c74%
  [1-5]7 5:18:57

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MoTuWeThFrSaSu

Sunday Mar 10 #

8 AM

Running 1:00:15 intensity: (1:04 @0) + (28:01 @1) + (23:52 @2) + (7:18 @3) 8.9 km (6:46 / km) +257m 5:55 / km
ahr:124 max:140 shoes: Inov-8 XTalon 230

Easy long run that was a touch shorter than planned. The weather was grim, with snow all the way up Cave Dale and Mam Tor ridge obscured under the clag, so decided to bail down the broken road instead.

Saturday Mar 9 #

2 PM

Running warm up/down 12:40 intensity: (2:53 @0) + (2:33 @1) + (6:04 @2) + (1:10 @3) 1.85 km (6:51 / km) +21m 6:29 / km
ahr:120 max:141 shoes: Adidas Adizero

Orienteering 49:48 intensity: (11 @1) + (57 @2) + (15:21 @3) + (32:41 @4) + (38 @5) ** 9.13 km (5:27 / km) +207m 4:54 / km
ahr:152 max:163 spiked:17/24c shoes: Adidas Adizero

Ran MV (6.6k, 145m) at SYO's Ponderosa event and was on for a good time, but decided to go from 8 to 10 to change things up a touch... second mp in a row... made a mess of the last few as well as the concentration started to go.

Thursday Mar 7 #

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.
6 PM

Running warm up/down 6:23 intensity: (3:39 @0) + (2:28 @1) + (16 @3) 1.03 km (6:13 / km) +12m 5:52 / km
ahr:108 max:118 shoes: Inov-8 XTalon 230

Orienteering 34:48 intensity: (18:39 @0) + (10:25 @1) + (2:41 @2) + (3:03 @3) *** 3.86 km (9:01 / km) +83m 8:09 / km
ahr:106 max:143 spiked:12/15c shoes: Inov-8 XTalon 230

Night training with LOG on South Common in pairs.

Wednesday Mar 6 #

3 PM

Running intervals 40:00 [4] 8.87 km (4:31 / km) +88m 4:18 / 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 Mar 5 #

4 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.

Monday Mar 4 #

4 PM

Running 31:18 [3] 6.59 km (4:45 / km)
shoes: Adidas Adizero

Warm up and then tempo around Scothern loop

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