Training Log Archive: redriderIn the 7 days ending Mar 30, 2014:
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Sunday Mar 30, 2014 #
Orienteering hills 1:40:00 [3] 14.8 km (6:45 / km) +373m 6:00 / km
ahr:148 max:168
warm up + 8x4-6min downhill O-intervals and 8x3-6min uphill reps + warm down in Brocton & Milford, Cannock. my legs were tired from yesterday so I didn't push too much on the climbs (just running them up was enough) but tried to run fast the O sections. very good execution and a gorgeous day to be out orienteering! :D
Saturday Mar 29, 2014 #
Running long 2:54:00 [2] 30.12 km (5:47 / km) +200m 5:35 / km
ahr:146 max:159
looong run in the sunshine! :D did the loop to Barby and Braunston and then footpaths and bridle ways back and a small extra loop in Dunchurch. legs were pretty tired and empty at the end..
Friday Mar 28, 2014 #
Running intervals 1:12:00 [4] 13.8 km (5:13 / km) +50m 5:07 / km
ahr:155 max:184
warm up + 6x1km intervals on road (3:40-3:50 min/km) with 3min recoveries + 4x15sec sprints + 1x50sec hill + warm down. pretty good pace considering that I was running outside on undulating course in a windy weather. I was going to do it on treadmill but such a beautiful weather that I went to Draycote instead :) #shortsweather
Running 35:00 [2] 6.0 km (5:50 / km)
evening run. pretty tired..
Thursday Mar 27, 2014 #
Running 1:36:00 [2] 17.4 km (5:31 / km) +130m 5:19 / km
ahr:141 max:151
was going to do a long run (Barby-Braunston-Granborough) but it started to rain horrendously and I got so cold that I had to turn back. a nightmare weather really!
Wednesday Mar 26, 2014 #
10 AM
Trail running hills 1:32:00 [4] 15.8 km (5:49 / km) +212m 5:27 / km
ahr:151 max:180
10x1min hill reps with Amy in Tofta climb and a bit longish warm down :)
6 PM
Running intervals 30:00 [3] 6.5 km (4:37 / km)
ahr:149 max:174
warm up 15' (5:00min/km) + 2x1km (3:45min/km) with 2min recovery + warm down 5' (5:00min/km). pace was easy but I just wasn't up for another hard session..
Strength 20:00 [3]
strength at gym, mostly legs and bum
Tuesday Mar 25, 2014 #
Running 44:00 [2] 8.1 km (5:26 / km)
easy recovery run
Monday Mar 24, 2014 #
Note
slept:9.0 (rest day)
well-earned rest day :)