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Training Log Archive: redrider

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Trail running6 5:20:00 31.63(10:07) 50.9(6:17) 180
  Orienteering3 2:21:00 13.05(10:48) 21.0(6:43) 310
  Running2 1:20:00 7.15(11:12) 11.5(6:57) 150
  Strength5 1:10:00
  Total7 10:11:00 51.82 83.4 640

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

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

Orienteering 47:00 [5] 6.3 km (7:28 / km) +90m 6:58 / km

Twin Peak day 2 middle distance High Dam, Newby Bridge. Equally terrific terrain as yesterday and great course but I was tired and lazy. Didn't read the map and did rubbish run today. 5-6mins mistakes altogether.
RouteGadget: http://www.mdoc.routegadget.co.uk/cgi-bin/reitti.c...
WinSplits: http://obasen.nu/winsplits/online/en/default.asp?p...

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Trail running 35:00 [1] 6.0 km (5:50 / km)

easy run around the lake in the evening. legs are really tired.

Saturday May 19, 2012 #

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

Orienteering 1:01:00 [5] 8.4 km (7:16 / km) +180m 6:34 / km

Twin Peak day1 long distance in High Dam, Newby Birdge (Lakes). Awesome terrain!! Did pretty good & smooth run and enjoyed it a lot. Only a couple of small mistakes and some difficulties getting through the green areas.
RouteGadget: http://www.mdoc.routegadget.co.uk/cgi-bin/reitti.c...
WinSplits: http://obasen.nu/winsplits/online/en/default.asp?p...

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Friday May 18, 2012 #

Trail running 34:00 [2] 5.1 km (6:40 / km)

easy running + drills & strides

Strength 20:00 [1]

core & glutes

Thursday May 17, 2012 #

Trail running long 1:53:00 [2] 18.6 km (6:05 / km) +140m 5:51 / km

long trail run on paths and pastures. legs were aching and tired from Tuesday and I felt pretty exhausted. good to have it done though. tomorrow's easy :)

Strength 10:00 [1]

core & glutes

Wednesday May 16, 2012 #

Trail running 38:00 [1] 6.1 km (6:14 / km) +40m 6:02 / km

Strength 10:00 [1]

core

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Orienteering 33:00 [4] 6.3 km (5:14 / km) +40m 5:05 / km

prolonged sprint training or urban O from Kenilworth school. fun course and good sprint area but stupid control points in the worst parts of the terrain so that you saw the control but couldn't get to it. far too much brambles and nettles for an urban event!

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Tuesday May 15, 2012 #

Running hills 1:00:00 [3] 8.5 km (7:04 / km) +150m 6:29 / km

2km warm up + 12x20 uphill jumps + 10x30sec hill intervals + 3x5+5 one leg jumps + 3x10 calf jumps + 3x10 squat jumps + 3x10 lunge jumps + 2km warm down. legs felt still somewhat tired from the weekend so I tried to keep it short & sharp.

Strength 10:00 [1]

core + glutes

Monday May 14, 2012 #

Trail running 30:00 [1] 5.1 km (5:53 / km)

easy recovery run

Strength 20:00 [1]

core + glutes

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