Training Log Archive: PM

In the 7 days ending Jan 19, 2020:

1:27

0:00

9 AM

Running warm up/down 8:20 [2] 0.89 km (9:22 / km) +30m 8:02 / km

Orienteering 50:00 [3] 4.4 km (11:22 / km) +200m 9:16 / km

Shadowing Talent girls at Graythwaite

Running warm up/down 4:06 [2] 0.59 km (6:57 / km)

10 AM

Running 13:20 [2] 1.72 km (7:45 / km) +24m 7:14 / km

Orienteering 22:00 [3] 2.0 km (11:00 / km) +64m 9:29 / km

Map memory exercise (part 1) with the squad

Orienteering 24:46 [3] 2.48 km (10:00 / km) +85m 8:32 / km

Map memory exercise (part 2) with the squad

12 PM

Orienteering 42:33 [2] 6.34 km (6:43 / km) +108m 6:11 / km
shoes: Inov-8 XTalon 230

2 PM

Running warm up/down 14:59 [2] 1.05 km (14:19 / km)
shoes: Adidas Adizero

Running 5:35 [4] 1.48 km (3:47 / km)
shoes: Adidas Adizero

1500m time trial on astro with S&C students.

Running warm up/down 7:38 [2] 0.54 km (14:14 / km)
shoes: Adidas Adizero

6 PM

Running warm up/down 11:43 [2] 1.5 km (7:49 / km)
shoes: Adidas Adizero

Orienteering 47:56 [4] ** 9.25 km (5:11 / km) +75m 4:59 / km
shoes: Adidas Adizero

LOG night training on West End as FtN practice. Treated it as warm up, 4x4 minutes at threshold, with 2 minute cruises, followed by cruise in.

6 PM

Orienteering 1:01:53 [3] 11.33 km (5:28 / km)
shoes: Adidas Adizero

Reconnaissance run for the FtN event in a few weeks time at Hartsholme and Swanholme - nice trot out!

6 PM

Weights 50:00 [2]

Warm up, then 4 sets of 6 exercises with 6 reps/set, interspersed with core, and warm down. Rib injury still present and taking it careful.

10 AM

Orienteering 1:03:24 [2] 6.13 km (10:21 / km) +110m 9:30 / km
shoes: Inov-8 XTalon 230

Controlling duties at Harlaxton with Nick for the second part