Training Log Archive: Alex MIn the 7 days ending Oct 1, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Wednesday Sep 28, 2011 #
7 PM
Running 1:00:00 [3] 11.37 km (5:17 / km) +239m 4:47 / km
shoes: Inov-8 X-Talons
Run from the Speaks, took a different roue up bowstones to he normal one, makes the hill longer, as you climb right from the river, and it gradually gets steeper.
Tuesday Sep 27, 2011 #
7 PM
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
Running tempo 9:36 [4] 2.5 km (3:50 / km)
Round the same loop as the warm up at threshold pace.
Running intervals 11:40 [5] 3.2 km (3:39 / km)
4 x 800m on the banking, roughly 2.55 each time.
Running intervals (rest) 6:00 [1] 0.6 km (10:00 / km)
The 1.30 between each rep and afterwards.
Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
Sunday Sep 25, 2011 #
10 AM
Running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Inov -8 O-Rocs
Orienteering 1:30:00 [3] *** 11.0 km (8:11 / km) +200m 7:30 / km
shoes: Inov -8 O-Rocs
Did all the excercises, collected some controls en-route to the 2nd start, then did 3 short 500m ish head to head races against Olly in the small bit of technical stuff.