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Training Log Archive: ianellwood

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running7 7:31:30 58.36(7:44) 93.92(4:48)
  Cycling1 2:00:00
  Strength and conditioning3 1:11:00
  Orienteering1 1:00:00 6.8(8:49) 10.95(5:29)
  Drills1 10:00
  Total9 11:52:30 65.16 104.87

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Saturday Jan 25 #

8 AM

Running warm up/down 8:05 [2] 1.62 km (4:59 / km)

Running race 16:33 [5] 5.0 km (3:19 / km)

New parkrun pb

Running warm up/down 10:07 [2] 1.8 km (5:37 / km)

2 PM

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)

Running race (Southern xc) 1:00:57 [4] 13.6 km (4:29 / km)

Southern xc. Treated it as a training run. Ankle held up well, ran a lot quicker in the second half.

Thursday Jan 23 #

5 PM

Running warm up/down 27:00 [2] 5.1 km (5:18 / km)
shoes: Mizuno waveriders 22

Orienteering race 1:00:00 [4] 10.95 km (5:29 / km)
shoes: Mizuno waveriders 22

Woodford street O. Did ok. Ran slowly but navigated ok.

Running warm up/down 23:54 [2] 4.2 km (5:41 / km)
shoes: Mizuno waveriders 22

10 PM

Strength and conditioning 12:00 [3]

Foot stuff

Wednesday Jan 22 #

5 AM

Strength and conditioning 14:00 [3]

Lunge (20 reps) and reverse lunge (15) with dumbell 4.5kgs 3 sets.

Squats with dumbells (11 reps) x 5 sets

Running 46:49 [2] 9.0 km (5:12 / km)
shoes: Mizuno waveriders 22

Tuesday Jan 21 #

Cycling 2:00:00 [3]

5 PM

Strength and conditioning 45:00 [3]

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

Soleous exercises and proprieception excercise 1 minute each 3 sets.

Side planks. 40 seconds each side x 3.

Running 4:56 [3] 1.1 km (4:29 / km)

Drills 10:00 [3]

Running intervals 38:30 [4] 8.9 km (4:20 / km)

10x 800. Difficult to run fast as the track was a bit icey. Feeling really comfortable though. 2.42 mostly

Running warm up/down 5:46 [2] 1.1 km (5:15 / km)

Monday Jan 20 #

5 AM

Running 1:23:00 [3] 16.6 km (5:00 / km)
shoes: Mizuno waveriders 22

Sunday Jan 19 #

8 AM

Running long 2:02:53 [3] 25.4 km (4:50 / km)
shoes: Mizuno waveriders 22

Hard work after yesterday's running

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