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Training Log Archive: 970130

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	21	13:32:03	94.45	(8:36)	152.0	(5:21)	799
Running wu/cd	11	3:28:15	21.75	(9:35)	35.0	(5:57)	189
Orienteering race	4	2:15:35	12.19	(11:08)	19.61	(6:55)	348
Strength and Conditioning	4	2:10:00
Cycling	3	1:57:55	23.04	(11.7/h)	37.08	(18.9/h)	51
Orienteering training	2	1:03:46	7.69	(8:17)	12.38	(5:09)
Total	27	24:27:34	159.11		256.07		1387

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Friday Mar 31, 2017 #

Running 22:35 [3] 4.1 km (5:30 / km)
(sick)

Back in Cambridge, easy morning before travelling to Interland. Cold seemed okay when I woke up, but not great for running so cut it short.

Wednesday Mar 29, 2017 #

7 AM

Running 40:18 [3] 6.9 km (5:50 / km) +92m 5:29 / km

Falmouth, along the coastal path.

4 PM

Running 36:08 [3] 6.35 km (5:41 / km) +102m 5:16 / km

Falmouth, up to the fort and round the headland.

Tuesday Mar 28, 2017 #

Running 37:58 [3] 6.44 km (5:54 / km) +91m 5:30 / km

Falmouth, along the coastal path.

Monday Mar 27, 2017 #

Running 46:47 [3] 8.07 km (5:48 / km) +209m 5:08 / km

Plymouth. To the Cremyll ferry, then along the coast footpath and back to the ferry. So nice.

Sunday Mar 26, 2017 #

Running wu/cd 24:37 [3] 3.69 km (6:40 / km) +59m 6:11 / km

Orienteering race 35:58 [3] 5.17 km (6:57 / km) +93m 6:23 / km

Midland Champs at Bentley Woods.
A bit scrappy and too many control circle mistakes, need to be a bit cleaner.

Saturday Mar 25, 2017 #

Running wu/cd 22:45 [3] 3.55 km (6:25 / km) +38m 6:05 / km

Orienteering race 16:58 [3] 3.22 km (5:16 / km) +9m 5:12 / km

Selection race at Warwick.
Pretty clean, a couple of small route choice errors, needed to push harder on the course though.

Thursday Mar 23, 2017 #

Running 31:49 [3] 6.07 km (5:14 / km) +13m 5:11 / km

Wymouth prom + 6x 0:20 [0:20] strides on the way back.

Wednesday Mar 22, 2017 #

Running wu/cd 20:34 [3] 3.88 km (5:18 / km)

Running 29:57 [3] 5.47 km (5:29 / km) +12m 5:25 / km

Intervals along the prom.
6x 800m [1:30].
Feeling strong, fighting against the wind slightly on the way back.

Tuesday Mar 21, 2017 #

Running 39:20 [3] 6.75 km (5:50 / km) +13m 5:46 / km

Weymouth prom + brambles in an overgrown park.

Monday Mar 20, 2017 #

Running 42:28 [3] 7.49 km (5:40 / km) +10m 5:38 / km

Sunday Mar 19, 2017 #

Running wu/cd 12:58 [3] 1.8 km (7:12 / km) +28m 6:41 / km

Orienteering race 28:49 [3] 3.9 km (7:23 / km) +55m 6:54 / km

BUCS relay.
Clean apart from one control which I looked at and decided wasn't mine- should probably have checked the code before running off.

Saturday Mar 18, 2017 #

Running wu/cd 19:56 [3] 3.08 km (6:28 / km) +34m 6:08 / km

Orienteering race 53:50 [3] 7.32 km (7:21 / km) +191m 6:30 / km

BUCs. Decent race with only a couple of errors, needed to be able to run faster through the brambles though.

Friday Mar 17, 2017 #

Running 33:18 [3] 6.31 km (5:17 / km) +66m 5:01 / km

Wednesday Mar 15, 2017 #

Running 44:03 [3] 8.3 km (5:18 / km)

Tuesday Mar 14, 2017 #

Running wu/cd 20:36 [3] 3.84 km (5:22 / km) +14m 5:16 / km

Running 33:00 [3] 6.43 km (5:08 / km)

CUHH Intervals.
2x ( 0:30, 1:00, 1:30, 3:00, 1:30, 1:00, 0:30)
[1:00] between reps, [3:00] between sets.
Feeling good although the second set was tough.

Monday Mar 13, 2017 #

Running 22:44 [3] 4.62 km (4:55 / km)

Strength and Conditioning 40:00 [2]

CUHH Circuits.

Sunday Mar 12, 2017 #

Running 1:30:57 [3] 16.93 km (5:22 / km) +103m 5:13 / km

Out to Coton, Madingley, Girton and back again through Grange road fields. Such a nice route and actually a reasonable hill through Madingley. On my own because of football this morning.

Saturday Mar 11, 2017 #

Cycling 40:00 [3] 13.01 km (19.5 kph) +15m

Out to Milton and back.

Running wu/cd 20:10 [3] 3.39 km (5:57 / km)

Running 21:30 [3] 4.75 km (4:32 / km)

Milton parkrun.
Steady, never really pushing the pace, felt in control the whole time. Course quite muddy.

Friday Mar 10, 2017 #

Running 41:51 [3] 8.15 km (5:08 / km) +25m 5:03 / km

From college out to Granchester and back, as much on the grass as possible.

Strength and Conditioning 20:00 [3]

CUOC circuits.
Short but intense session today.

Wednesday Mar 8, 2017 #

Running wu/cd 18:57 [3] 3.39 km (5:35 / km)

Orienteering training 38:34 [3] 7.24 km (5:20 / km)

CUOC training at North Cambridge.
Nice sprint/urban course around the housing estate, a bit long to be really sprint like but still quite tricky in places.

Tuesday Mar 7, 2017 #

Running wu/cd 22:09 [3] 3.91 km (5:40 / km) +16m 5:33 / km

Running 25:03 [3] 5.09 km (4:55 / km)

CUHH Intervals.
On grass at Churchill.
12x 1:10 [1:00] @ 3:40 pace
Feeling good, running pretty much with the group. Sunny.

Monday Mar 6, 2017 #

Running 38:11 [3] 7.6 km (5:01 / km) +15m 4:59 / km

To circuits up the road then back round through Coton with Noel.

Strength and Conditioning 40:00 [2]

CUHH Circuits.
Paddy's leg thing, Phil's core loop, core, drills, more core, stretching.

Sunday Mar 5, 2017 #

Running 1:07:39 [3] 12.79 km (5:17 / km) +33m 5:13 / km

CUHH Long run with Pippa. Hill run starting at Robinson and out through Grange road fields.

Saturday Mar 4, 2017 #

Cycling 37:33 [3] 12.51 km (20.0 kph) +12m

Out to Milton and back to the Earth Science Dept.

Running wu/cd 20:05 [3] 3.41 km (5:53 / km)

Running 22:20 [3] 4.74 km (4:43 / km)

At Milton country park, so muddy basically a XC course. Trainers were a mistake, slipping all over the place. Never really felt like I got going properly.

Friday Mar 3, 2017 #

Running 44:07 [3] 8.65 km (5:06 / km) +15m 5:03 / km

Down to Granchester, round the back and through the meadows on the muddy side. Feeling so good at the minute, had to stop myself from going any faster.

Strength and Conditioning 30:00 [2]

2x 15 minute circuit loop. Standard.

Wednesday Mar 1, 2017 #

Cycling 40:22 [2] 11.56 km (17.2 kph) +24m

Easy cycle out and back to Impington.

Orienteering training 25:12 [3] 5.14 km (4:54 / km)

Night sprint training round Impington.
4km course follwed by 1km interval loop round the most complex bit. Running pretty fast by the end despite the complex bit- really good session. Excited for North Cambridge next Wednesday.

Running wu/cd 5:28 [3] 1.06 km (5:09 / km)

Quick cool down, probably should have done longer but didn't have time.

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