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Training Log Archive: benmitchell

In the 7 days ending Sep 15:

activity # timemileskm+m
  Run4 3:21:52 21.44 34.51 612
  S&C2 1:30:00
  Orienteering2 1:03:17 7.92(7:59) 12.75(4:58) 360
  Cycle1 20:00 4.35(13.0/h) 7.0(21.0/h) 70
  Total6 6:15:09 33.72 54.26 1042

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Sunday Sep 15 #

Orienteering race 33:56 [4] 5.5 km (6:10 / km) +270m 4:57 / km
shoes: VJ Bold 2019

British Middle - 6th
Ok start but very faffy and losing flow on the controls in the line on the plateau.
Could see Jonny gaining after my slipping and sliding down from 11 so pushed hard going back up the slope to 15 (and I'll take that fastest split;) Went on to ignore the flag that was 16 and overshoot it by miss-reading the crags sticking out from the main crag.
Caught by Jonny out of 19 and then hung on as best I could with some dodgy belly rumbles.
Glad he was confident with the navigation around that new enclosure because I was really put off by that. Good run by him

Saturday Sep 14 #

Orienteering race 14:49 [4] 3.6 km (4:07 / km) +60m 3:48 / km
shoes: Asics Ds trainer

British Sprint A final - Loughborough Uni
Too hesitant/ too much reading at the start. Got going in the middle, then managed to navigate to 10 before 9. Towed to the finish by Nathan who was definitely running faster than I had been.

I need Megan to teach me how to sprint..

Orienteering 14:32 [3] 3.65 km (3:59 / km) +30m 3:49 / km
shoes: Asics Ds trainer

British Sprints Quali - Loughborough Uni
Good enough to get through.
Sciatica pain horrible warming up but ok ish racing. Left calf tight

Friday Sep 13 #

Run 17:39 [3] 3.5 km (5:03 / km) +52m 4:42 / km
shoes: Hoka Clifton 4

Thursday Sep 12 #

S&C 30:00 [3]

Squats etc. Shortened a little so I’m not swimming with DOMs over the weekend

Run 20:00 [3]

Speed work drills with S&C Adam

Run 47:22 [3] 9.25 km (5:07 / km) +176m 4:41 / km
shoes: Nike Pegasus 35

Usual including the pins and needles down my leg

Wednesday Sep 11 #

Run 53:51 [3] 10.46 km (5:09 / km) +255m 4:35 / km
shoes: Inov-8 Roclite 290

Over to Blacberry hill with Meg for 2 short sprint courses.
Extended on the way back to do a couple of hills on the freshly tarmacked wall path in Oldbury court.
Finally spotted a Kingfisher.

Tuesday Sep 10 #

Note
(rest day)

Monday Sep 9 #

S&C 1:00:00 [3]

Barbell Split-Squat(3 X 6)
Box Jump(3 X 5)
1/2 Kneeling 1 Arm Lat Pulldown(3 X 8)
Barbell Press(3 X 6)
Med Ball Slam(3 X 10)
Back Extension - Iso Hold(3 X max)
Machine Calf Raises(3 X 10)
Lateral Lunges(3 X 8)
+ mini core circuit

Run 1:03:00 [3] 11.3 km (5:35 / km) +129m 5:16 / km
shoes: Inov-8 Roclite 290

Winterbourneish loop with the Monday night crew. Feeling bonky by the end. Tough weekend!

Cycle 20:00 [2] 7.0 km (21.0 kph) +70m

Will remember bike lights next time!

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