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Training Log Archive: austrianmike

In the 7 days ending Sep 21, 2014:

activity	#	time	miles		km		+m
Running	6	2:26:14	19.89	(7:21)	32.01	(4:34)	90
Cycling	4	2:10:00
Football	1	1:30:00
Orienteering	1	55:24	7.83	(7:05)	12.6	(4:24)	30
Total	9	7:01:38	27.72		44.61		120

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Sunday Sep 21, 2014 #

Note

Stretching x4, rollering

10 AM

Orienteering (London City Race) 55:24 [5] 12.6 km (4:24 / km) +30m 4:21 / km
shoes: Pure Cadence 3

Damn it!

So how managed to plan #20-#22 in my mind when plan ahead at #17... despite four more controls, my brain didn't clock the presence of the extra control until download. Idiot! Really (really really) annoyed with myself as I'd only made three small errors (#6, #14, #24 - all routechoice, 30s each) and could have made top-10. Still 30s per k faster than last year.

Amazingly, Anca also completed Women's Open (her first urban and third race ever!). And despite the 14k she ran (wow! - 4km than her furtherest ever), she really enjoyed it :)

Running (Warm up/ down) 10:00 [2] 2.0 km (5:00 / km)
shoes: Pure Cadence 3

Cycling (to/ from event) 40:00 [2]

5 PM

Cycling (Boris Bike) 30:00 [1]

Sloane Square to football; Monument to home afterwards

Football (Friendly) 1:30:00 [3]

Won 3-1, forced a ridiculous save and had one great tackle

Saturday Sep 20, 2014 #

Note
(rest day)

Stretching x2

2 PM

Cycling 30:00 [1]

Into the City and back

Friday Sep 19, 2014 #

Note

Stretching x3

7 AM

Running (Medium) 23:12 [3] 5.4 km (4:18 / km) +20m 4:13 / km
shoes: Nike Free Run

ITW - pushing very gently (new PB - by 2secs)

6 PM

Cycling (Boris Bike) 30:00 [1]

Home from work and to Halfords for a new bike

Thursday Sep 18, 2014 #

Note

Stretching x4

8 AM

Running (Easy) 34:32 [2] 7.57 km (4:34 / km) +20m 4:30 / km
shoes: Pure Cadence 3

ITW (long) - in to work, via the City for a change (came off the usual route at the Tower). With a backpack as is usual for work run. Slight back ache by the end

6 PM

Running (Easy) 25:34 [2] 5.66 km (4:31 / km) +20m 4:26 / km
shoes: Pure Cadence 3

Wednesday Sep 17, 2014 #

Note

Stretching x3

12 PM

Running (Easy) 27:58 [2] 5.98 km (4:41 / km) +10m 4:38 / km
shoes: Nike Free Run

At lunch with Frank. From the office along the Thames path to London Bridge. Back on the other side to Waterlook bridge, and then to the office through Somerset House and along Fleet Street back. A little tired from the last two days

Tuesday Sep 16, 2014 #

9 AM

Running (Easy) 24:58 [2] 5.4 km (4:37 / km) +20m 4:32 / km
shoes: Nike Free Run

ITW - easy through the fog. Feeling faster that I thought I would

Monday Sep 15, 2014 #

Note
(rest day)

Stretching x1

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