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Training Log Archive: redrider

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Trail running7 5:10:47 32.08(9:41) 51.63(6:01) 726
  Strength4 1:50:00
  Cross training2 1:15:00 1.24 2.0
  Orienteering1 1:05:00 4.6(14:08) 7.4(8:47) 121
  Running2 53:00 7.08(7:29) 11.4(4:39)
  Total10 10:13:47 45.01 72.43 847

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MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

Trail running 25:00 [1] 4.0 km (6:15 / km)

Orienteering 1:05:00 [2] 7.4 km (8:47 / km) +121m 8:07 / km

Trail running 30:00 [1] 4.0 km (7:30 / km)

Saturday Nov 12, 2011 #

7 AM

Trail running 20:00 [1] 3.5 km (5:43 / km)

morning run
10 AM

Trail running warm up/down 45:00 [1] 7.5 km (6:00 / km)

Trail running 30:47 [5] 7.53 km (4:05 / km) +60m 3:56 / km

MWCC league Leamington Spa. Went out too fast and got a bit tired at the end. Great experience though. 29th. I Results: http://www.thepowerof10.info/results/results.aspx?...

Friday Nov 11, 2011 #

Trail running 30:00 [2] 6.0 km (5:00 / km)

easy xc running + some sprints

Strength 15:00 [3]

running technique / coordination

Thursday Nov 10, 2011 #

Trail running 20:00 [1] 3.0 km (6:40 / km)

easy jogging & stretching
6 PM

Running 10:00 [1] 2.0 km (5:00 / km)

Strength 30:00 [2]

general strength for legs (squats, step-ups, lunges, heal raises, push-ups, abs, back)

Cross training 50:00 [1]

aerobics 40min + swimming 10min

Wednesday Nov 9, 2011 #

10 AM

Trail running hills 1:35:00 [4] 13.1 km (7:15 / km) +666m 5:47 / km

continuous hill running at Clent Hills including 8 climbs of various length 4-12min each. awesome! :D
7 PM

Running 43:00 [3] 9.4 km (4:34 / km)

steady run. feeling tired.

Tuesday Nov 8, 2011 #

Trail running 15:00 [1] 3.0 km (5:00 / km)

Strength 35:00 [2]

strength for legs (squats, step-ups, lunges, heal raises, push-ups, sides, abs, back)

Monday Nov 7, 2011 #

Strength 30:00 [1]

Cross training 25:00 [1] 2.0 km (12:30 / km)

cross-trainer 15min + core 30min + swimming 10min

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