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Training Log Archive: MikeW

In the 31 days ending Oct 31, 2006:

activity # timemileskm+m
  Running7 3:09:23 25.46(7:26) 40.97(4:37) 385
  Orienteering1 1:39:13 6.34(15:39) 10.2(9:44) 12024c
  Rowing Machine2 5:03 1.09(4:39) 1.75(2:53)
  Total8 4:53:39 32.88(8:56) 52.92(5:33) 50524c

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Tuesday Oct 31, 2006 #

Running (Treadmill) 20:00 [3] 3.5 km (5:43 / km) +85m 5:06 / km
shoes: Asics Gel Cumulus

Another treadmill run using the variable profile setting, tried 10/12, still a bit slow for me

Rowing Machine 3 [3] 0.5 km (6 / km)

Warm up but short of time, so only 500m just to loosen up a bit.

Sunday Oct 29, 2006 #

Running 35:00 [4] 6.5 km (5:23 / km) +100m 5:00 / km
shoes: Asics Gel Cumulus

Treadmill session to try out new trainers. Seem really comfortable. Found new variable gradient and speed button for a pre-preogrammed session today, which I have been wanting for a while.... :-)

Rowing Machine warm up/down 5:00 [3] 1.25 km (4:00 / km)

Rowing machine session to warm up, aimed for 30 s/m on level 4.

Thursday Oct 26, 2006 #

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Storm Beacon

Usual circular route from home along redcote lane to canal, along canal to Kirkstall and then home up Kirkstall Hill and Argie Avenue. Really tried to increase the pace a bit more today, but found it really hard work. Was v windy and hit a couple of squally showers on the way round.

Sunday Oct 22, 2006 #

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Nike Storm Beacon

Run in Glasgow with Andy, along canal into city and back along Kelvin River and up over the park near botanical gardens. Lovely crisp morning, with mist over the water on canal and few people about. Nice views over to the Campsie fells.

Sunday Oct 15, 2006 #

Event: CompassSport Cup Final
 

Orienteering race 1:39:13 [4] *** 10.2 km (9:44 / km) +120m 9:11 / km
24c shoes: Inov8 Mudroc O'330

Compass Sport Cup Final, Greenham Common. Great days racing despite long coach journey from Leeds with rest of club. Interesting runing over former USAF air base, which is now returned to common land and micro business. Former runway dug up and mostly used for Newbury Bypass hardcore, now grass and gorse! FOrmer refueling areas now polluted with petroleum have been converted into areas of shale and wetland. Beatifully detailed map, with even tiny gorse clumps showing on it. Slow compared with winner, but only my second Brown course ever and I was pleased with my time overall. Need to work on my pace now though!

Brown - Splits

Wednesday Oct 11, 2006 #

Running (Treadmill) 23 [3] 4.22 km (5 / km) +100m 5 / km
shoes: Nike Storm Beacon

Usual workout on treadmill at Gym.

Tuesday Oct 10, 2006 #

Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Nike Storm Beacon

RUn from home, along canal up to Kirkstall and back along roads to home. Good circular route, although a bit heavy with traffic this time of the morning.

Wednesday Oct 4, 2006 #

Running (Treadmill) 22:00 [3] 4.22 km (5:13 / km) +100m 4:40 / km
shoes: Nike Storm Beacon

Usual workout at Gym, with a warmdown on bike at end and 10 lengths of the pool afterwards.

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