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Training Log Archive: Niamhunter

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Stretching/Rolling6 2:53:30 3.94 6.34
  Run4 2:02:14 6.25 10.06 64
  Orienteering2 47:50 3.54(13:30) 5.7(8:24) 6424 /28c85%
  S & C1 22:34
  Total10 6:06:08 13.73 22.1 12824 /28c85%
  [1-5]7 4:15:38

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Saturday Oct 1, 2016 #

9 AM

Stretching/Rolling (WcCOC training) 1:03:00 [2] 6.34 km (9:56 / km)

Putting out controls at Curren Park for the WCOC training.

Shadowing around the longer controls.

Friday Sep 30, 2016 #

7 PM

Stretching/Rolling 25:43 [0]

Legs feeling quite tight

Thursday Sep 29, 2016 #

6 PM

Orienteering 19:22 [4] ** 2.7 km (7:10 / km)
spiked:13/14c

WCOC sprint event at West Lakes. Focusing on control flow managed to flow quickly through some but then got slowed by cars and oob areas which i hadnt picked up. Was good fun though.
7 PM

Stretching/Rolling 20:01 [0]

Wednesday Sep 28, 2016 #

5 PM

Run warm up/down 20:12 [3]

Jog then drills.
5* 100m strides to get legs turning quickly
6 PM

Run intervals (Tri training) 34:56 [4]

10* 100m hard sprints
catapiller with 50m hard in betwwen each easy section

Stretching/Rolling 15:43 [0]

Tuesday Sep 27, 2016 #

5 PM

Run 56:54 [3] 10.06 km (5:39 / km)

Longish medium intensity run. Mainly on roads out along strawberry how road to 4 lane ends but then back along the fields along the river - was very muddy. Legs feeling good.
6 PM

S & C 22:34 [3]

Core work. Feeling good not too tired.

Stretching/Rolling 19:32 [0]

Stretching and then rolling. Everywhere feeling fine

Monday Sep 26, 2016 #

Stretching/Rolling 29:31 [0]

Sore left upper calf from hurting it on the individual day so no running today. But Everywhere else feeling fine after the weekend.

Sunday Sep 25, 2016 #

9 AM

Run warm up/down 10:12 [1] +64m

Not much time o warm up today but managed to have a quick jog with limited drills

Orienteering race (JIRCs 2016 - relay) 28:28 [4] **** 3.0 km (9:29 / km) +64m 8:34 / km
spiked:11/14c

Mass start in the JIRCs relay at Forvie. Was aiming to just run my own race and not get distracted by others. Managed this most the way round apart from #8 where i ran past the control. Managed to get back tothe front of the pack and then push through the end of thecourse to comthe back and hand over 1st. Another good race.

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