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Training Log Archive: RHF

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running5 2:37:40 19.25(8:11) 30.98(5:05)
  Yoga/Stretching/S&C3 2:30:00
  Orienteering1 57:06 5.19(11:00) 8.35(6:50)
  Total8 6:04:46 24.44 39.33

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Sunday Apr 14 #

9 AM

Yoga/Stretching/S&C 30:00 [1]

Saturday Apr 13 #

9 AM

Running 21:54 [3] 4.83 km (4:32 / km)
shoes: Mizuno Paradox 4

Brockenhurst parkrun
A spot of tourism before getting into the Forest for some O practice. Last night my legs did not feel good after running with old shoes. Did a bit of calf warm up and plan was to just take it steady. Turns out it was definitely fast steady! Worked my way past quite a few people on the second half and in particular on the hills. My 3rd time at Brockenhurst and my fastest time so far.
11 AM

Orienteering 57:06 [3] 8.35 km (6:50 / km)
shoes: X-Talon 212 2016

Orienteering practice Roundhill
Running the Blue Mens course from the CSC heat. Once again a bit tricky with no flags out, especially with some vague features. Not quite as good technically today, plan had been to focus on reading the map and being a bit more in control rather than running. My bearings seem a bit off so may check my compass is too still pointing north! No flow again as stopping at each control to check location. Need to work on my speed for taking precise bearings and map reading on the move.

Friday Apr 12 #

5 PM

Running 33:58 [3] 6.61 km (5:08 / km)
shoes: Mizuno Wave 12

Post work Test Way and Lee church loop
Wore my old shoes that live at work, they need to be, retired

Yoga/Stretching/S&C 1:00:00 [1]

Thursday Apr 11 #

5 PM

Running 57:13 [3] 10.34 km (5:32 / km)
shoes: Mizuno Paradox 4

Lordswood trails from Rownhams
Lovely post work run in the sun. Finding some new trails and running my favourites. Definitely got a few new areas of the forest to explore and remember. Tried to find a few extra hills at times, so it was pretty undulating. A little muddy on places but otherwise runnable. Legs felt a little tired but not too bad at all.

Tuesday Apr 9 #

6 PM

Running warm up/down 12:35 [2] 2.25 km (5:36 / km)
shoes: Mizuno Paradox 4

7 PM

Running intervals 21:26 [5] 5.07 km (4:14 / km)
shoes: Mizuno Paradox 4

Reps: 6*600m (200m) 2:03-05
Legs have been fairly good and wanted to work a little harder before the JK. Advised Nicole to run a bit slower pre SAL so I wanted to stay in front of her. Felt like I was working hard on each rep, working the hardest I've worked for 18 months. Quite happy with the consistency, they didn't feel easy. Tried to break them down into sections and drive on the straights into the wind. Didn't look at my watch at all during the reps, 3-4s faster than the same session on the 19th March (pre Brecon weekend)

Running warm up/down 10:34 [2] 1.88 km (5:37 / km)
shoes: Mizuno Paradox 4

Monday Apr 8 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

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