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Training Log Archive: redrider

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m
Running	5	3:14:00	22.93	(8:28)	36.9	(5:15)	130
Trail running	5	2:38:00	16.09	(9:49)	25.9	(6:06)	275
Orienteering	2	1:26:00	5.97	(14:24)	9.61	(8:57)	285
Strength	2	1:15:00
Cycling	1	59:00	13.67	(4:19)	22.0	(2:41)	130
Swimming	1	10:00
Total	9	9:42:00	58.66		94.41		820

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Sunday Apr 14, 2013 #

Running (morning run) 10:00 [2] 2.0 km (5:00 / km)

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km) +75m 6:19 / km

Orienteering 54:00 [4] 5.7 km (9:28 / km) +205m 8:02 / km

Lakeland double classic, Estwaite (short blue). Even tougher & more challenging terrain in every aspect than yesterday. Legs were really tired and running felt tough. Ran short blue to keep it short because of the foot but it was still much longer than a typical middle distance. More like a relay training. Hold it well together for half an hour but did then a small mistake on control 10 (I was in the right place but didn't go down enough to see the flag) and got then tired (both mentally and physically) and did another small mistake at the end. Disappointed on my time per km but realized that everyone except best M21E runners had really slow km-times.
Results: http://lakeland-orienteering.org.uk/uploads/cobalt...

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

Saturday Apr 13, 2013 #

Trail running warm up/down 25:00 [2] 3.5 km (7:09 / km) +160m 5:49 / km

warm up + drills

Orienteering 32:00 [4] 3.91 km (8:11 / km) +80m 7:25 / km
ahr:171 max:181

LOC double middle distance, Graythwaite. Brown women. Challenging course & terrain. Great fun! Had fairly good run, missed only the best route choice to second last and lost it there to Claire. Quite pleased anyway.
Results: http://lakeland-orienteering.org.uk/uploads/cobalt...

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Friday Apr 12, 2013 #

7 AM

Strength (circuit) 30:00 [3]

circuit with a lot of lunges and squats. much more on legs than I had thought..

5 PM

Running 27:00 [2] 4.5 km (6:00 / km)

easy run + drills + stairs

Thursday Apr 11, 2013 #

Trail running (morning run) 14:00 [1] 2.5 km (5:36 / km)

Running intervals 55:00 [4] 11.5 km (4:47 / km) +40m 4:42 / km
ahr:159 max:179

1km warm up + 6x1km intervals (4:00-4:05 per km) on road with 3min recoveries + 2km warm down. easy! :)

Wednesday Apr 10, 2013 #

Trail running (recovery run) 15:00 [1] 2.5 km (6:00 / km)

Cycling 59:00 [2] 22.0 km (2:41 / km) +130m 2:36 / km

Tuesday Apr 9, 2013 #

10 AM

Running warm up/down 12:00 [2] 2.1 km (5:43 / km)

Strength (weights) 45:00 [3]

squats (3x20x20kg), lunges (3x20x20kg), step-ups (3x20x20kg), hamstrings (2x3x20), leg curls (3x10x40kg), leg extensions (3x10x40kg), abductions (3x15x40kg), leg press (3x10x90kg), heel raises (3x20x20kg), step up jumps (3x30), backs, arms, sides, abs

Running warm up/down 12:00 [2] 2.1 km (5:43 / km)

Swimming 10:00 [1]

5 PM

Trail running intervals 54:00 [4] 9.9 km (5:27 / km)

2x10x200m/200m/4min intervals (3:50-3:30 per km) along canal path with jog recoveries

Monday Apr 8, 2013 #

Running long 1:18:00 [2] 14.7 km (5:18 / km) +90m 5:09 / km

nice & easy steady run around Tanworth. running starts to feel like running again! :)

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