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Training Log Archive: ianellwood

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running7 7:30:45 54.26(8:18) 87.32(5:10)
  Cycling1 2:00:00
  Strength and conditioning3 1:32:00
  Orienteering1 1:00:03 6.66(9:01) 10.72(5:36)
  Swimming1 20:00
  Total9 12:22:48 60.92 98.04

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Saturday Jan 18 #

9 AM

Running 20:19 [3] 5.0 km (4:04 / km)

Hilly muddy parkrun. Probably couldn't have gone much faster without falling again.

Running race (Box hill fell race) 1:05:11 [4] 11.2 km (5:49 / km)

Worked hard on the uphill sections. This was proper tough. Struggled with the down hill due to shit shoes. Enjoyed it though.

Friday Jan 17 #

9 PM

Strength and conditioning 24:00 [3]

Foot rehab

Thursday Jan 16 #

Cycling 2:00:00 [3]

8 PM

Running 42:33 [2] 8.0 km (5:19 / km)
shoes: Mizuno waveriders 22

Wednesday Jan 15 #

5 PM

Running warm up/down 21:10 [2] 3.75 km (5:39 / km)
shoes: Mizuno waveriders 22

Orienteering race (Wimbledon Street-O) 1:00:03 [4] 10.72 km (5:36 / km)
shoes: Mizuno waveriders 22

Orienteered pretty well. Definitely the furthest I have ran in one of these

Tuesday Jan 14 #

3 PM

Strength and conditioning 32:30 [3]

Plank, dorsal raise, sit up with medicine ball, bridge on med ball, crunch, calf raise toe raise. 1 minute each 4 sets.

Side planks. 40 seconds each side x 3.

Running warm up/down 30:00 [2] 5.4 km (5:33 / km)
shoes: Mizuno waveriders 22

Running intervals 23:08 [5] 5.27 km (4:23 / km)
shoes: Mizuno waveriders 22

6x 3 mins with 1 min recovery

Running warm up/down 6:41 [2] 1.1 km (6:05 / km)
shoes: Mizuno waveriders 22

Monday Jan 13 #

Running 1:20:56 [3] 16.9 km (4:47 / km)
shoes: Mizuno waveriders 22

3 PM

Swimming 20:00 [3]

Strength and conditioning 35:30 [3]

Soleous exercises, single leg calf raises and proprieception excercise 1 minute each 3 sets.

Lunge (20 reps) and reverse lunge (15) with dumbell 5kgs 3 sets.

Sit up machine 25kg 3x 10

Squats with dumbells (12 reps) x 5 sets

Abducture and leg curl machines. 30kg 3 x10

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Mizuno waveriders 22

Sunday Jan 12 #

Running 2:15:47 [3] 26.2 km (5:11 / km)

Most of this on my own. Some a bit slower with cazza

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