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Training Log Archive: r.lil

In the 7 days ending Mar 11:

activity # timemileskm+m
  Running 5 2:56:34 19.26(9:10) 31.0(5:42) 459
  Orienteering2 1:22:57 6.35(13:04) 10.22(8:07) 331
  S&C1 50:00
  Spinning1 15:00
  Total6 5:24:31 25.61 41.22 790

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Monday Mar 11 #

12 PM

Spinning 15:00 [2]

S&C 50:00 [2]

Warm up = Kneeling leg/arm reaching, kneeling shoulder rotations, pause Hip Bridge, side leg raises, mountain Climbers, lateral lunges, reverse crossover lunges, jumping jacks
Workout (everything x 4)
Squat jumps x 10
Goblet squat (8kg) x 10
TRX band pull up x 10
Half Kneeling one-arm press (3kg) x 10 each side
Deadlifts with band (light) x 12
Band lateral walk (heavy) x 20 each way
Plank x 30sec
Wobble board set
Core set

Sunday Mar 10 #

12 PM

Running 12:21 [2] 2.05 km (6:01 / km) +38m 5:31 / km

WU + Drills

Orienteering 59:17 [3] 6.06 km (9:47 / km) +222m 8:16 / km

Pretty horrific attempt at orienteering. First mess up to number 3, planned to hit the line of hills but missed it and ended up way too high up the slope and also stuck in a big boulder/bramble field (lost 1.5 mins). Next massive mistake to number 6 (lost 14 mins). Didn't make a good enough plan so ended up having no idea where I was along the boudlery gully. Finally managed to relocate off a wall but pretty much lost the plot and cried oops. Lost a lot og height to number 8. Rest of the course was just very scrappy, hesitant and slow. I don't think I was ever in the right mind set. It would definetly help me before big races to do some orienteering during the week just to get my head into it.

Running 4:32 [2] 0.76 km (5:58 / km)


Saturday Mar 9 #


Bit of pain at the top of right shin after todays race. Knees also sore and stiff. Nothing serious just niggles from running on tarmac that will probably clear up in a day or two. However, I really want to make sure I dont get injured as I start running more because I'm really enjoying it right now so I think there are 3 things I need to do
1: Get some road running shoes (been running in my inovs on road for too long and the give little support to the impact)
2: Run less on road (for some reason I've been running quite a lot on hard surfaces recently which is probably not great especially as my mileage has increased as well)
3: Start doing S & C (neglected the gym for running but should probably do at least 1 session a week I reckon)
12 PM

Running 8:29 [2] 1.48 km (5:44 / km) +40m 5:03 / km


Orienteering 23:40 [3] 4.16 km (5:41 / km) +109m 5:02 / km

Northern Champs Sprint - Pondersa
Really technical area. Lots of dead ends and complicated little paths through the houses. Good fun but took it easy. Also quite a few mistakes but havn’t run a technical sprint in ages so it was expected

Friday Mar 8 #

1 PM

Running 48:51 [2] 9.41 km (5:11 / km) +82m 4:58 / km

Plod around meadows and canal. Nice and easy again so I’m good to go tomorrow

Thursday Mar 7 #

7 PM

Running 59:49 [2] 9.3 km (6:26 / km) +261m 5:38 / km

Bailing on FWTN. Wasn’t feeling keen for the hills tonight

Tuesday Mar 5 #

4 PM

Running 11:36 [2] 2.3 km (5:03 / km) +23m 4:48 / km


Running 17:33 [4] 3.13 km (5:36 / km)

3 x 1km (2min)

(3.44, 3.56, 4.00)

Garmin was playing up on first rep and telling me I was running 4.10 so I pushed hard... turns out I was running 3.44.... so was abit dead after that. Didn’t feel that great in general and by the 3rd rep was dying so gave up. Racing both days this weekend so want to be fresh for that anyway. Would like to aim for roughly 3.55 consistently for 4 reps next session.

Running 13:23 [2] 2.57 km (5:12 / km) +15m 5:04 / km


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