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Training Log Archive: Skunkie

In the 7 days ending Oct 2, 2016:

activity	#	time	miles		km		+m
Running	7	3:33:32	27.65	(7:43)	44.5	(4:48)	374
Orienteering	2	1:39:49	8.91	(11:12)	14.34	(6:58)	470
Cycling	1	30:00
Drills	1	13:38	0.59	(22:57)	0.96	(14:16)
Total	7	5:56:59	37.15		59.79		845

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Sunday Oct 2, 2016 #

12 PM

Running warm up/down 10:56 [2] 2.28 km (4:47 / km) +3m 4:46 / km

Orienteering 1:14:21 [4] 9.79 km (7:36 / km) +318m 6:32 / km

Average run but made some silly mistakes and lost quite a bit of time on some dodgy rc. Wasn't pushing particularly hard because of my knee but wasn't taking it easy either.

Saturday Oct 1, 2016 #

1 PM

Running warm up/down 14:51 [2] 3.01 km (4:56 / km) +2m 4:55 / km

Orienteering 25:28 [4] 4.55 km (5:36 / km) +153m 4:48 / km

Spectator relay. Made quite a few little mistakes early on and on a couple of controls after the first spectator. Then on the way to 19 proper wiped out and bashed my knee on a rock (had Nixon and Will in sight as well because I gained time choosing a different rc). Spent the next 5 mins laying on the floor dead then proceeded to hobble back to the arena. Pretty annoyed because it would've been a pretty decent time.

Friday Sep 30, 2016 #

5 PM

Running 30:44 [3] 6.89 km (4:27 / km) +44m 4:19 / km
shoes: Brooks racer ST 5

Easy around the meadows with the rude boy Willy Rigg.

Drills 13:38 [2] 0.96 km (14:16 / km)
shoes: Brooks racer ST 5

Drills and strides

Running 4:05 [3] 1.1 km (3:42 / km) +15m 3:28 / km
shoes: Brooks racer ST 5

Speedy run home that felt pretty easy

Thursday Sep 29, 2016 #

Note
(rest day)

Bashed my knee last night and its been very sore all day so being sensible and taking a day off.

Wednesday Sep 28, 2016 #

2 PM

Running 1:05:32 [3] 12.01 km (5:28 / km) +309m 4:50 / km
shoes: Saucony peregrine 6

Tuesday Sep 27, 2016 #

Running warm up/down 33:50 [2] 6.1 km (5:33 / km)
shoes: Brooks racer ST 5

6 PM

Running 47:18 [4] 11.7 km (4:03 / km) +2m 4:02 / km
shoes: Brooks racer ST 5

4 x 1min [1min], 4 x 5min [3min], 4 x 1min [1min]
Haries performance session, quite a few people dropped out of the session so there was just 4 of us by the end. Went off a bit to fast on the first 5 but after that settled into a nice pace with Willy. Will got away from me on the ones at the end (about 10m each one) , was dying. Such a quality session and felt like i was going well.

Monday Sep 26, 2016 #

Running 6:16 [3] 1.4 km (4:29 / km)
shoes: Brooks racer ST 5

To the gym

Cycling 30:00 [2]

SSS

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