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Training Log Archive: troll feet

In the 7 days ending Jan 6, 2014:

activity # timemileskm+m
  Steady run2 3:25:36 18.42(11:10) 29.64(6:56) 69
  orienteering2 1:24:35 7.39(11:27) 11.89(7:07) 21024 /29c82%
  cool down3 37:01 3.31(11:11) 5.33(6:57) 36
  warm up3 31:23 3.08(10:11) 4.96(6:20) 19
  Recovery run/jog1 25:02 2.55(9:48) 4.11(6:05) 4
  Total8 6:23:37 34.75(11:02) 55.93(6:52) 33824 /29c82%
averages - sleep:6.3 rhr:42 weight:81.7kg

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Monday Jan 6, 2014 #

6 AM

Note
slept:6.0 weight:82kg (rest day)

82.0 - 18.0 - 56.3

Sunday Jan 5, 2014 #

Event: DEE level B event
 
8 AM

Note
slept:7.0 weight:81.4kg

81.4 - 17.9 - 56.4
10 AM

warm up warm up/down 17:21 [3] 2.84 km (6:07 / km) +9m 6:01 / km
ahr:139 max:164 shoes: 270 Claws (Apr2013)

Took a while to get race warm (10-15 mins) - Merino wool helly
11 AM

orienteering race (Delamere Light Green) 28:29 [4] ** 3.77 km (7:33 / km) +32m 7:15 / km
ahr:156 max:170 spiked:11/13c shoes: 270 Claws (Apr2013)

3.4km (25m) Light Green. Straightforward nav using paths where possible. Saw early on that veg was going to be an issue . Still struggling on control site imagery. Nav to the AP is fine but a couple of reentrant controls I still find difficult to judge contours 'expertly'

cool down warm up/down 10:01 [2] 1.4 km (7:09 / km) +11m 6:53 / km
ahr:129 max:147 shoes: 270 Claws (Apr2013)

Finished cooldown just before rain started. Two hr road marshalling stint not the downpour as expected. Cold though

Saturday Jan 4, 2014 #

Event: MDOC New Year Charity Event
 
10 AM

warm up warm up/down 10:51 [3] 1.67 km (6:30 / km) +10m 6:18 / km
ahr:140 shoes: 272's Mudclaw red

Merino wool helly
11 AM

orienteering race (MDOC John O Goats) 56:06 [5] ** 8.12 km (6:55 / km) +178m 6:14 / km
ahr:158 spiked:13/16c shoes: 272's Mudclaw red

Ran well. Calf strain that has niggled me in last two months of 2013 has calmed down. Good warm up and cool down I think are helping
12 PM

cool down warm up/down 15:00 [2] 2.11 km (7:07 / km) +21m 6:46 / km
ahr:131 shoes: 272's Mudclaw red

Friday Jan 3, 2014 #

6 AM

Note
slept:5.0 weight:81.4kg

81.4 - 17.8 - 56.5

Thursday Jan 2, 2014 #

7 AM

Note
slept:6.0 weight:81.9kg

81.9 - 18.1 - 56.3

Curry treat last night, now back on the regime. New year etc
8 PM

Recovery run/jog (Ainsdale) 25:02 [2] 4.11 km (6:05 / km) +4m 6:04 / km
ahr:135 shoes: New Balance

A short leg stretcher round the village. Felt okay surprisingly

Wednesday Jan 1, 2014 #

8 AM

Note
slept:6.0 weight:81.6kg

81.6 17.8 56.5
10 AM

warm up warm up/down 3:11 [2] 0.45 km (7:04 / km)
ahr:120 max:130 shoes: New Balance

Steady run (SWAC NYD run) 2:50:00 [2] 23.13 km (7:21 / km) +54m 7:16 / km
ahr:129 max:170 shoes: New Balance

1389 cals burned
A tough day, weather in second half didn't help.
At least the wind was behind us most of the way except the last one km. Grrr.

Looking forward to Hebden - its gonna be tough though.

Tuesday Dec 31, 2013 #

9 AM

Note
slept:8.0 weight:82kg

82.0 - 18.1 - 56.3
2 PM

Steady run (Ainsdale 2013 finale) 35:36 [3] 6.51 km (5:28 / km) +15m 5:24 / km
ahr:142 max:158 rhr:42 shoes: New Balance

Easyish pace. Probably doing the 17 mile SWAC coast run Crosby to Birkdale year opener in the morning

cool down (Final cooldown) 12:00 [2] 1.82 km (6:36 / km) +4m 6:31 / km
ahr:134 max:145 shoes: New Balance

About to retire the New Balance . 961km done

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