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Training Log Archive: CarlEdmo

In the 7 days ending Jul 14, 2013:

	activity	#	time	miles		km		+m
	Orienteering	3	3:08:04	19.88	(9:27)	32.0	(5:53)	675	74 /	85c	87%
	Running	1	1:08:00	6.96	(9:46)	11.2	(6:04)	30
	Cycling	1	35:00	15.53	(2:15)	25.0	(1:24)
	Core Stability	1	30:00
	Total	6	5:21:04	42.38		68.2		705	74 /	85c	87%
averages - sleep:8

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Sunday Jul 14, 2013 #

Orienteering race (Urban) 1:06:15 [3] *** 13.0 km (5:06 / km) +300m 4:34 / km
spiked:30/33c shoes: Saucony Sprint Shoes

Great race, really hot again today was a hell of a lot longer than i expected as in straight line it was only 7.8km lol few mistakes and was pretty slow when it got to the more technical stuff but now a bad race only probably lost a few minutes.

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Sprint Shoes

Jogging about and few stretchs.

Saturday Jul 13, 2013 #

Event: Fat Rascal Races - YHOA Urban League

Orienteering warm up/down 30:00 [3] 3.5 km (8:34 / km) +25m 8:17 / km
slept:8.0 shoes: Saucony Sprint Shoes

All warm up and downs.

Orienteering race (Prologue) 17:45 [5] ** 4.0 km (4:26 / km) +90m 3:59 / km
spiked:14/18c shoes: Saucony Sprint Shoes

Made amess of an easy course to slow to make decision and making silly little errors not great but not awful.

Orienteering race (Final) 16:58 [5] *** 3.0 km (5:39 / km) +110m 4:47 / km
spiked:12/14c shoes: Fell Running Shoes

Quite a difficult little fell was tring to push to catch up but was difficult in 30 odd degrees. I managed to past 1st and second some how but the lads behind them also all overtook them so i only gained two places. Should be doing better.

Thursday Jul 11, 2013 #

Core Stability 30:00 [1]

The Usual.

6 PM

Cycling 35:00 [5] 25.0 km (1:24 / km)

Was way to tired to go to striders so did an early session at home and went to bed.

Wednesday Jul 10, 2013 #

6 PM

Orienteering warm up/down (Both) 15:00 [3] 2.0 km (7:30 / km)
shoes: Jalas O Shoes

Bit of jogging and stretching.

Orienteering 32:06 [3] ** 5.0 km (6:25 / km) +150m 5:35 / km
spiked:18/20c shoes: Jalas O Shoes

Unsure of time as printouts were not working will wait till they are up online.

Alos there was on control completely in the wrong place and a couple of other badly placed ones. Making me lose aroun 3- 4 minutes trying to find them. Also number 25 (155) was not working and spent a minute trying to get it to work lol.

Easy area with some tough running at times, really hot and lots of nettles which i seem to have reacted too.

C • a lot more climb than that,... 3

Tuesday Jul 9, 2013 #

6 PM

Running warm up/down (Warm Up) 10:00 [3] 1.5 km (6:40 / km) +5m 6:33 / km
slept:8.0 shoes: Saucony Sprint Shoes

Three warm up laps with Will and Jack

Running warm up/down (Drills) 10:00 [3] 1.0 km (10:00 / km)
shoes: Saucony Sprint Shoes

Few drills and then strides to warm up.

Running intervals 40:00 [5] 7.5 km (5:20 / km) +20m 5:16 / km
shoes: Jalas O Shoes

It was very hot so we did a slighty smaller session this week wihich souited me. We did the following session.

( 2x300m, 2x500m, 2x300m) x 2

This was with 200m jogs rest after the 300m,
and 300m jog rests after the 500m.

We were meant to have a 500m jog rest after the first set but i decided i wanted to try and do the whole session without walking or stoping and with no big rest in the middle. So just grabbed a drink and had a 30 second rest before starting again.

I don't know what sort of times i was putting in as i did not have a watch on although I picked a pace i managed to withstain throughout the session. When Jack and Will put there times up i will be able to guess my times as i was slighty off there pace but was not stopping to rest as much as them.

C • why? 2

Running warm up/down (Warm Down) 8:00 [3] 1.2 km (6:40 / km) +5m 6:32 / km
shoes: Saucony Sprint Shoes

Warm down with a guy called Dave from striders.

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