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Training Log Archive: elliem

In the 7 days ending Feb 4:

activity # timemileskm+m
  Orienteering1 2:38:30 7.16(22:07) 11.53(13:45) 385
  Running3 2:22:25 11.8 18.99 230
  Biking2 1:23:00
  Strength2 17:00
  Total6 6:40:55 18.96 30.52 615

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Sunday Feb 4 #

Strength 12:00 [3]

Leg strengthening exercises.

Saturday Feb 3 #

Running race 24:03 [4] 5.0 km (4:49 / km) +70m 4:30 / km
shoes: Mizuno connect (white)

legs felt heavy and tired so was pretty slow. Right leg a bit sore on the warm up but loosened off and felt fine during run. Dropped my barcode towards the end and I recon if I hadn't needed to stop to pick it up I could have gone under 24

Running (Warm up/down) 10:00 [3]
shoes: Mizuno connect (white)

Friday Feb 2 #

Orienteering 1:49:00 [4] 7.9 km (13:48 / km) +265m 11:49 / km
shoes: Salomon fellraiser

A series of 5 intervals with a corridor in the middle. We had no controls/tapes/toilet paper out so it was difficult to tell whether we were in the right place at many of the controls.

On the whole the intervals didn't go too badly, and looking at my quickroute I got most of the controls right. The corridor didn't go so well. I started fine then veered off, hit the track and relocated but did the second half fine.

Towards the end I slowed down a lot as leg was getting a bit sore. Managed to loosen it off a bit jogging along the track.

Orienteering 49:30 [4] 3.63 km (13:38 / km) +120m 11:42 / km
shoes: Salomon fellraiser

Course - started fine through 1 and 2, then completely messed up the rest of the first loop. Relocated from the start then was fine through the rest of the course. Pretty slow, but didn't want to push in case leg got sore again

Thursday Feb 1 #

Running 48:22 [5] 5.97 km (8:06 / km) +160m 7:09 / km
shoes: Salomon fellraiser

Hill interval session with the Ogang.
Warm up, then 5 x 3 minutes uphill with rests jogging back to the bottom, warm down.
Felt reasonably good on the hills, and got to about the same place for all the intervals which I was pleased about. The last couple definitely felt harder though.
Back of right knee sore towards the end.

Tuesday Jan 30 #

Biking 53:00 [3]

Into town and back. More than doubled the time it took me going in on the way home with a headwind and uphill. Feeling a lot more tired than I should be so going to make sure I actually take my iron tablets.

Running 1:00:00 [5] 8.02 km (7:29 / km)
shoes: Mizuno connect (white)

Harriers - warm up, drills, main session, warm down
Main session was 3 sets of 6 x 45s hard with 45s easy and 3 minutes between sets.
Felt very tired to begin with, but started to feel better throughout. Right knee area got a bit sore on the intervals at times, but wasn't too bad.

Monday Jan 29 #

Biking 30:00 [3]

to/from Stuart's. very hot

Strength 5:00 [1]

little bit of core and arms

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