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Training Log: benmitchell

In the last 7 days:

activity # timemileskm+m
  Cycle5 4:40:00
  Run5 3:44:05 28.47(7:52) 45.82(4:53) 411
  S&C2 2:00:00
  Orienteering1 1:00:50 5.97(10:12) 9.6(6:20) 164
  Total10 11:24:55 34.44 55.42 575
  [1-5]8 6:44:55
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3:03
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Wednesday Dec 7 #

Run 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus 32

Tuesday Dec 6 #

Run intervals 1:10:00 [4] 13.2 km (5:18 / km) +80m 5:09 / km
shoes: Nike Pegasus 32

Banned from the fields at CD because it was muddy bit annoying.
Headed up to the downs to do 4 x mile on the pavement

Cycle 50:00 [0]

Monday Dec 5 #

Cycle 50:00 [0]

3 PM

S&C 1:00:00 [3]
shoes: Nike Pegasus 33

Testing. Chuffed with improvements
7 PM

Run 1:13:00 [3] 13.42 km (5:26 / km) +170m 5:07 / km
shoes: Nike Terra Kiger 3

Monday Night
Ashton Court, Abbots Leigh, Leigh Woods and back home

Saturday Dec 3 #

Cycle 1:20:00 [0]

2 PM

Run race 34:05 [5] 9.6 km (3:33 / km) +126m 3:20 / km
shoes: Inov-8 X-Talon 225

Gwent League XC Blaise Castle (25th)
Really pleased how I ran in this. 37:17 (49th) last year.
Started comfortably with Kit and Andy until about halfway through lap 1 where I started to get ahead. From then on just gradually moved up through the places, mainly on the rocky bits. At the start of the second lap I caught sight of Will. D who had a crazy good start, and slowly reeled him in to finish a couple places ahead.
6 PM

Orienteering race (Night) 1:00:50 [3] 9.6 km (6:20 / km) +164m 5:50 / km
shoes: Inov-8 X-Talon 225

WNL at Leigh woods 60 min score - odds and evens format.
Think I had the right tactic. Started on odds and cleared S to N switching over to evens at 31mins.
Wasted far too long trying to find 112 , the map is a joke in this bit.
At this point I thought I had enough time to clear all bar 118 but then I just could not find 116 and had to bail ~40s late.
Well planned by Tom, I think it was just about doable with a cleaner run.
Woods were nice tonight.
Rolled my L ankle towards the end but it seems ok

Friday Dec 2 #

Run 27:00 [3] 5.6 km (4:49 / km) +35m 4:41 / km
shoes: Inov-8 X-Talon 225

Cycle 50:00 [0]

Thursday Dec 1 #

S&C 1:00:00 [3]

Cycle 50:00 [0]

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