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Training Log Archive: Niamhunter

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Run3 2:04:50 7.25 11.66
  Stretching/Rolling5 1:49:10
  S & C2 1:24:35
  Orienteering3 1:07:08 5.52 8.89 9030 /32c93%
  Total12 6:25:43 12.77 20.55 9030 /32c93%
  [1-5]8 4:36:33

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Saturday Oct 15, 2016 #

11 AM

Run warm up/down 15:43 [2] 1.2 km (13:06 / km)

Jog then drills

Run (Cooper test) 12:00 [4] 2.9 km (4:08 / km)

Did 2.9 km on the track but 3 km on my watch. Was feeling good al though could have pushed harder at the end.
2 PM

S & C 1:00:00 [4]

NWJS - Fitness test

Illinois test - 18.6 secs
Plank - 2 mins
Side plank, arm raised - 1 min
Standing long jump - 1.78 m
Lunges - left/right - 19/20
Sit and reach - 21 cm
Sit ups - 39

Bleep test - Level 11.1. Could have kept going but pulled out as was the only one.

Feeling good but legs a bit tired.
6 PM

Stretching/Rolling 15:45 [0]

Legs feeling pretty tired! Going to go easy tomorrow.

Friday Oct 14, 2016 #

Stretching/Rolling 30:21 [0]

Legs feeling very sore from yesterday. Did some roling and stretching but then also some strength work on the ankles.

Thursday Oct 13, 2016 #

5 PM

Orienteering 19:35 [3] ** 3.1 mi (6:19 / mi)
spiked:13/14c

Was feeling good and control flow was pretty smooth. Bit cautios coming into some controls but managed to spike most of them.
9 PM

Stretching/Rolling 21:34 [0]

Wednesday Oct 12, 2016 #

5 PM

Run (Tri training) 54:32 [3]

Warm up doing a catapillar

25 mins Fartlek session (w/ jog, race pace, sprint)

Cool down jog and stretching
7 PM

Stretching/Rolling 21:34 [0]

Tuesday Oct 11, 2016 #

5 PM

Run (Recovery run) 42:35 [2] 7.56 km (5:38 / km)

Pretty easy run tonight, just keeping things easy.
6 PM

S & C 24:35 [4]

Core work. Feeling good

Stretching/Rolling 19:56 [0]

Monday Oct 10, 2016 #

Note
(rest day)

Sunday Oct 9, 2016 #

9 AM

Orienteering warm up/down 19:32 [2]

Jog and then drills whilst waiting in the box.
10 AM

Orienteering race (JHI 2016 - Relay) 28:01 [5] *** 3.9 km (7:11 / km) +90m 6:26 / km
spiked:17/18c

JHI Relay at Slaley Hall Estate.

Didn't get distracted going off on the mass start and managed to run my own race. No mistakes just slightly drifted left on #9 but managed to come in 2nd about 30 seconds behind Grace.

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