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Training Log Archive: MikeW

In the 28 days ending Feb 28, 2007:

activity

time

miles

Running

5:24:47

34.46

(9:26)

55.45

(5:51)

150

Orienteering

2:18:37

9.13

(15:11)

14.7

(9:26)

490

50c

Weights

30:00

Total

8:13:24

43.59

70.15

640

50c

1:28

0:00

» now

Wednesday Feb 28, 2007 #

Running intervals (treadmill) 32:58 [4] 6.0 km (5:30 / km)
shoes: Asics Gel Cumulus

500m intervals on treadmill, between 10 and 15.3 kmh. Feeling a bit sore after a long session at the Chiropractor yesterday. Trying to keep loose in preparation for Marsden this Sunday

Sunday Feb 25, 2007 #

Running 1:28:00 [3] 9.0 mi (9:47 / mi)
shoes: Asics Gel Cumulus

Lovely Sunday morning run with Abby. Home to queenswood drive, butcher hill, Outwood Lane, down to river and along canal to kirkstall, round the Abbey, then back via Heskeths and St Ann's drive. Steady pace all the way.

Saturday Feb 24, 2007 #

Orienteering race 22:28 [5] *** 2.9 km (7:45 / km) +100m 6:36 / km
16c shoes: Inov8 Mudroc O'330

Heaton Township Sprint Race. First sprint of the season for me, and really enjoyed it. Good mix of township and woodland / openland. Made error on 11-12 (steep climb up to 11 had left me a bit short of O2), which cost me about 2.5-3 mins as I overshot the control and took too long to relocate. Only a couple of tiny errors elsewhere. Pleased with 4th place and could have done better without error on 12, so pace was much better than before. Winners time 18:02

Friday Feb 23, 2007 #

Running 23:00 [3] 2.5 mi (9:12 / mi) +50m 8:40 / mi
shoes: Asics Gel Cumulus

Fairly easy pace from home, round Hyde Park and looping back through some familiar old territory, like the Harold's, before returning through Burley Park, bumped into year 5 from school there....

Wednesday Feb 21, 2007 #

Running (treadmill) 23:16 [3] 5.0 km (4:39 / km)
shoes: Asics Gel Cumulus

Treadmill - first run since my stomach bug over the weekend. Really struggled towards the end, must have used more glycogen than I thought...

Sunday Feb 18, 2007 #

Running 34:33 [3] 3.5 mi (9:52 / mi)
(injured) shoes: Asics Gel Cumulus

Glasgow - run from Andy's along to Canal then back along the Kelvin and back streets to home. Lovely crisp morning, sunny and frosty in places. Back sore today.

Thursday Feb 15, 2007 #

Orienteering 57:59 [4] *** 5.6 km (10:21 / km) +260m 8:24 / km
16c shoes: Inov8 Mudroc O'330

Downloaded POC map for Danefild from Aire website and went round nice varied route with good bit of climb, including all the more technical controls. Route from combined start/finish at car park on Chippendale Drive was, A, B, C, D, E, I, G, H, K, Q (this one took a bit of finding), R, O, N, M, P, J and finish.

Wednesday Feb 14, 2007 #

Weights 30:00 [3]

Workout focussing on leg strength using variety of machines, followed by 10 minutes on synchro excite.

Tuesday Feb 13, 2007 #

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus

Late evening run from home up to Abbey in Kirkstall and home via Hesketh Road and St Ann's Drive.

Sunday Feb 11, 2007 #

Running 40:00 [3] 4.0 mi (10:00 / mi)
(sick) shoes: Asics Gel Cumulus

Run up Queenswood Drive as far a Ghyll Road then back along Morris Lane and Burley Road.

Saturday Feb 10, 2007 #

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus

Run to collect Sam's parcel from sorting office via Canal and then back on Kirkstall Road. Steady drizzle, but towpath still very icy and quite scary in places.

Sunday Feb 4, 2007 #

Orienteering race 58:10 [4] *** 6.2 km (9:23 / km) +130m 8:29 / km
18c shoes: Inov8 Mudroc O'330

Haw Park district event, Blue course. A Beautiful sunny winter's morning. A wood I've not run before and a new 1:10,000 map prepared in December. Really enjoyable run, and I nailed probably 16 of the 18 controls, with only 1 minor error which cost me 30 secs. Not flat out running but still 30mins quicker than the Middleton woods event which was a v. similar distance. Winning time just under 40 mins

Thursday Feb 1, 2007 #

Running (treadmill) 23:00 [3] 4.22 km (5:27 / km) +100m 4:52 / km
shoes: Asics Gel Cumulus

Treadmill programme at the gym with some gradient and speed alterations.

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