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Training Log Archive: JakeChapman13

In the 7 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	3	2:05:20	11.56	(10:51)	18.6	(6:44)	347
Orienteering	3	1:47:51	10.43	(10:21)	16.78	(6:26)	273
Strength Work	1	40:00
Total	6	4:33:11	21.98		35.38		620

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Saturday Apr 30, 2016 #

2 PM

Running warm up/down 12:06 [2] 1.89 km (6:24 / km) +33m 5:53 / km
ahr:160 max:182 shoes: Inov-8 X-Talon 212 (Race)

Jog, drills and stretches

Orienteering race 51:43 [4] 8.38 km (6:10 / km) +140m 5:42 / km
ahr:189 max:199 shoes: Inov-8 X-Talon 212 (Race)

BOC Long
Wasn't too bad, still made a few mistakes but not ones like at the Northern! :/ Happy with the position but 6 minutes down. Also, feeling very tired, legs didn't seem to turn over very well... Possibly not as fit as I thought I was?

C • legs 1

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Inov-8 X-Talon 212 (Race)

Quick jog followed by some stretches

Thursday Apr 28, 2016 #

4 PM

Running 43:14 [1] 6.5 km (6:39 / km) +82m 6:15 / km
shoes: Inov-8 Trailroc 245 2015

Nice recovery around Banchory

Wednesday Apr 27, 2016 #

6 PM

Orienteering 21:34 [1] 3.56 km (6:03 / km) +27m 5:50 / km
shoes: Inov-8 X-Talon 212 (Training)

Forest sprint at Dunnottar
Just an easy pace round, nav was TD3 standard so hard to call it a tech session... Nailed the nav though, straight lined everything I could, compass has definitely improved over the last year!

Tuesday Apr 26, 2016 #

7 PM

Running warm up/down 6:13 [1] 1.09 km (5:42 / km) +20m 5:13 / km
ahr:146 max:169 shoes: Inov-8 Trailroc 245 2015

Running intervals 32:22 [4] 5.23 km (6:11 / km) +190m 5:14 / km
ahr:155 max:190 shoes: Inov-8 Trailroc 245 2015

Deeside runners
7 x 2 minutes with 1 minute rest
6 x 1 minute with 1 minute rest
Wasn't going at max just needed to open out the legs a little bit, some nice snow at the top of the hill!

Running warm up/down 23:25 [1] 2.69 km (8:42 / km) +22m 8:22 / km
ahr:155 max:161 shoes: Inov-8 Trailroc 245 2015

Very cold on the jog back

Monday Apr 25, 2016 #

5 PM

Strength Work 40:00 [2]

Weights in the gym

6 x 10 bicep curls @ 20kg
6 x 10 tricep extensions @ 15kg
3 x 10 bench press @ 40kg
3 x 10 lats @ 40kg
3 x 10 deadlift @ 60kg

Sunday Apr 24, 2016 #

11 AM

Orienteering 34:34 [1] * 4.84 km (7:09 / km) +106m 6:26 / km
shoes: Inov-8 X-Talon 212 (Training)

Just a recovery on a green at Crathes.
Taking it easy after Balmoral yesterday, absolutely nailed the nav at this speed, felt so good.

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