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Training Log Archive: Skunkie

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Running	8	5:10:34	40.36	(7:42)	64.96	(4:47)	823
Orienteering	2	1:58:29	12.25	(9:40)	19.71	(6:01)	352
Drills	3	30:44	1.55	(19:47)	2.5	(12:18)
Cycling	1	30:00
Strength and Conditioning	1	25:00
Total	9	8:34:47	54.17		87.17		1174

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Sunday Oct 16, 2016 #

Note

Results from yesterday - http://www.salroadrunningandcrosscountrymedalists....
Pretty happy with the result.

12 PM

Running warm up/down 3:35 [2] 0.67 km (5:20 / km)

Orienteering 1:13:44 [4] 11.52 km (6:24 / km) +202m 5:53 / km

CSC final - Brown
Didn't get off to a good start losing about 4ish mins on the first 4 controls (2 mins on number 2 which was dodgy and had a few unmapped gullies). Head wasn't really in the game and was being lazy. After that didn't really lose much time over the rest of the course, oreienteering well. Legs were struggling the whole way. Good fun course though and an enjoyable area.

Running warm up/down 10:07 [2] 1.47 km (6:54 / km)

With Tam, Ali and Matt.

Brown - Splits

Saturday Oct 15, 2016 #

10 AM

Running 11:07 [3] 2.59 km (4:17 / km) +40m 3:59 / km
shoes: Saucony peregrine 6

To Alex's with a pit stop at Ali's to pick up a vest.

1 PM

Running warm up/down 11:33 [2] 2.33 km (4:57 / km) +4m 4:55 / km
shoes: Saucony peregrine 6

Running race 30:52 [5] 8.84 km (3:29 / km) +119m 3:16 / km

East district XC league - 4th Harie maybe???
Such a fun race, due to a combination of a lovely course and a lot of mud. Started off reasonably fast which was probably a good thing. Left calf started to get pretty tight on the third lap but soldiered through. Had sight of Alex most of the course and began reeling him in on the last lap, until I finished 1 sec behind him. Rather annoying.
Great fun overall though!

Running warm up/down 17:04 [2] 3.48 km (4:54 / km) +23m 4:44 / km
shoes: Saucony peregrine 6

Drills 9:54 [1] 1.1 km (9:00 / km)

Friday Oct 14, 2016 #

Cycling 30:00 [2]

SSS, good fun

Thursday Oct 13, 2016 #

6 PM

Running warm up/down 21:10 [3] 4.09 km (5:10 / km) +93m 4:39 / km

To Kings and then to Braids

Orienteering 44:45 [3] 8.2 km (5:27 / km) +149m 5:00 / km

Nice course on Braids planned by Nixon. Corridor for the first half which went relatively well, got confused and tried to convince myself I was in the wrong place when I wasn't (will upload a map tomorrow). Then a good head to head with Ali at the end.

Running 17:44 [3] 3.64 km (4:53 / km) +38m 4:38 / km

Home

Wednesday Oct 12, 2016 #

2 PM

Running 1:01:04 [3] 11.47 km (5:20 / km) +254m 4:48 / km
shoes: Saucony peregrine 6

EUOC run, stomach felt quite bad the whole way so cut it short.

Tuesday Oct 11, 2016 #

6 AM

Running 31:49 [2] 5.58 km (5:42 / km) +32m 5:33 / km
shoes: Brooks racer ST 5

Mobility, was good fun

Drills 10:50 [1] 0.7 km (15:29 / km)
shoes: Brooks racer ST 5

5 PM

Running warm up/down 13:43 [2] 2.85 km (4:49 / km) +13m 4:42 / km
shoes: Saucony peregrine 6

Running 32:32 [4] 8.4 km (3:52 / km) +20m 3:50 / km

EUOC threshold session 4,3,2,1,2,3,4 [2 min run]
Feeling pretty decent tonight and the threshold pace felt quite easy.

Running warm up/down 10:38 [2] 2.17 km (4:54 / km) +49m 4:24 / km
shoes: Saucony peregrine 6

Drills 10:00 [2] 0.7 km (14:17 / km)
shoes: Saucony peregrine 6

Monday Oct 10, 2016 #

5 PM

Running 37:36 [3] 7.38 km (5:06 / km) +138m 4:40 / km
shoes: Brooks racer ST 5

With Will around the seat

Strength and Conditioning 25:00 [2]

Core and some other stuff

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