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Training Log Archive: Niamhunter

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Run5 3:48:25 19.27(11:51) 31.02(7:22)
  Orienteering2 1:19:34 6.91(11:31) 11.12(7:09) 28530 /34c88%
  Stretching/Rolling4 1:12:50
  S & C1 31:45
  Total11 6:52:34 26.18 42.14 28530 /34c88%
  [1-5]8 5:39:44

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

2 PM

Run warm up/down 24:12 [2] 2.1 km (11:31 / km)

Jog to start then drills and stetches
3 PM

Orienteering race (JIRCs 2016) 48:29 [4] ***** 5.0 km (9:42 / km) +285m 7:33 / km
spiked:11/13c

Good run today at Campus O'Maymanaged to keep clean and accurate most the way round. Caught up quite a few people but didnt get distracted and just ran my own race. Came 1st on the W16 course.
4 PM

Run warm up/down 16:42 [1] 1.4 km (11:56 / km)

Easy jog to cool down then stretches

Friday Sep 23, 2016 #

Note
(rest day)

Travelling down to JIRCs

Thursday Sep 22, 2016 #

Orienteering 31:05 [4] *** 3.8 mi (8:11 / mi)
spiked:19/21c

Wcoc sprint event in Whitehaven
Felt good running round although tired going up and down the many steps! Ran past 1 thats was well hidden behand a tree but realised very quickly and ran back and got it.
Actually ran 5.3 km
7 PM

Stretching/Rolling 20:12 [0]

Wednesday Sep 21, 2016 #

5 PM

Run hills (Tri training) 50:00 [4] 6.0 km (8:20 / km)

Warm up run 1/2 way up hay to the steepest section.
Drills to get legs moving
6* ~150m uphill hard intervals
Jog back down hay to cool down
6 PM

Stretching/Rolling 10:54 [0]

Stretching at tri after finishing the session

Tuesday Sep 20, 2016 #

5 PM

Run 54:31 [3] 8.5 km (6:25 / km)

Easy run with Dad up into setmurphy from isel side along the top and back down along the river.
Legs feeling good
6 PM

Stretching/Rolling 20:13 [0]

Monday Sep 19, 2016 #

S & C 31:45 [3]
(rest day)

Core/circuit session

Sunday Sep 18, 2016 #

Run 1:23:00 [4] 13.02 km (6:22 / km)

Good run around Crummock today. Was quite slippy which made it hard going but was nice.

Stretching/Rolling 21:31 [0]

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