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Training Log Archive: Wonkey Donkey

In the 28 days ending Feb 28, 2007:

	activity	#	time	miles		km		+m
	Mountain Bike	3	4:17:11	54.99	(4:41)	88.5	(2:54)	1050
	Orienteering	3	3:33:50	14.91	(14:20)	24.0	(8:55)	505	46 /	57c	80%
	Running	6	3:21:03	23.79	(8:27)	38.29	(5:15)	210
	Conditioning	3	1:55:00
	Road Bike	1	1:45:00	24.0	(4:23)	38.62	(2:43)	675
	Control Hanging	1	1:30:00	4.97	(18:06)	8.0	(11:15)	100
	IIF	1	55:00	7.0	(7:51)	11.27	(4:53)
	Turbo Training	1	40:00
	Total	19	17:57:04	129.66		208.68		2540	46 /	57c	80%
averages - sleep:7.6 rhr:51 weight:87.3kg

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Wednesday Feb 28, 2007 #

IIF intervals 55:00 [3] 7.0 mi (7:51 / mi)
ahr:136 max:175 rhr:52 slept:6.0 weight:87.5kg shoes: Muzano Wave Ascend 07

15 minutes of drills.
30 minutes of 200 @ 5km pace (50sec)
200m @ recovery (1:05).
15 minutes of cool down.
All in Cathedral Close
Cold, strong wind blowing

Monday Feb 26, 2007 #

Note
rhr:52 slept:7.0 (rest day)

Sunday Feb 25, 2007 #

Orienteering race 1:24:10 [4] *** 8.6 km (9:47 / km) +165m 8:56 / km
ahr:166 max:176 spiked:13/17c rhr:52 slept:7.0 shoes: VJ Twister

White Downs National Race 1
Ran reasonably well, made 5 min mistake at 15, ran 500m on 180 degree error. Relocated quickly. Probably lost about another 4-5 minutes in minor errors. FInished ?? out of 61.

Went for cool down run with Jeff round Friends Prov training ground. This is a first, so I will see how I feel next week.

Saturday Feb 24, 2007 #

Running 29:57 [2] 5.13 km (5:50 / km)
ahr:157 max:161 rhr:50 slept:8.5 weight:87kg shoes: Muzano Wave Ascend

Gentle run round Lover, just to get legs moving.

Friday Feb 23, 2007 #

Note
rhr:51 slept:7.0

Walking dog for 1 hour and gardening!!

Thursday Feb 22, 2007 #

Conditioning 1:00:00 [3]
rhr:50 slept:8.0

IIF easy conditioning night. Started with warm up run round Salisbury

Wednesday Feb 21, 2007 #

Control Hanging 1:30:00 [3] 8.0 km (11:15 / km) +100m 10:35 / km
rhr:50 slept:8.0 weight:87.5kg shoes: VJ Twister

Control hanging and collecting at Turfill.

Tuesday Feb 20, 2007 #

Mountain Bike 2:01:00 [3] 42.0 km (2:53 / km) +550m 2:42 / km
ahr:138 max:160

Ride to work and back on MTB.

Monday Feb 19, 2007 #

Mountain Bike tempo 1:09:11 [3] 24.0 km (2:53 / km)
ahr:135 max:162 rhr:50 slept:7.0 weight:87kg

Cycle to work on MTB, legs sore from yesterday.

Sunday Feb 18, 2007 #

Orienteering race 1:10:40 [4] *** 9.0 km (7:51 / km) +210m 7:02 / km
ahr:169 max:178 spiked:13/16c rhr:50 slept:8.5 weight:87.5kg shoes: VJ Twister

Wimborne Regional Event. Ibsley.
M45L 8th out of 15 competitors. Very fast area, felt good. Used new compass with steady needle. Overall pleased with run, but disappointed with position. Hesitant on long legs, lost approx 4 mins

C • Got to run faster!!!! 1

Saturday Feb 17, 2007 #

Running 40:32 [2] 6.0 km (6:45 / km) +60m 6:26 / km
ahr:149 max:255 rhr:50 slept:8.0 weight:87.5kg shoes: Muzano Wave Ascend

Went for gentle run round Telegraph Hill, back didn't hurt, just a bit tight. First half on paths and tracks, 2nd half in terrain. Felt good. Looking forward to WIM Regional Event tomorrow.

Friday Feb 16, 2007 #

Conditioning 20:00 [3]
rhr:50 slept:8.0 weight:87.5kg

Spent evening between adverts stretching back and general conditioning exercises. Took Ibuprofen before going to bed.

Thursday Feb 15, 2007 #

Note
rhr:52 (sick)

Lower back muscle very sore, probably needs serious stretching. Rested today. Stretching Friday

Wednesday Feb 14, 2007 #

Note
rhr:52 slept:7.0

No training today, went to Birmingham Uni with Em. Lower back starting to twinge.

Tuesday Feb 13, 2007 #

Mountain Bike 1:07:00 [3] 22.5 km (2:59 / km) +500m 2:41 / km
ahr:140 max:161 rhr:54 slept:8.0

Rode home from work, rained continuously, but at least it was a good tail wind, just made it home with a fading headlamp. I enjoyed it a lot, despite the rain.

Monday Feb 12, 2007 #

Note
rhr:54 slept:7.0 weight:87kg (rest day)

Still feeling tired, will ease off and do only what I feel like this week.

Sunday Feb 11, 2007 #

Running 31:00 [4] 5.5 km (5:38 / km) +150m 4:58 / km
rhr:55 slept:7.0 shoes: Muzano Wave Ascend

Ran with Jack from home, felt really tired and rough, end of stressful week from work.

Lucy borrow my HR monitor, so not really sure what is happening.

Saturday Feb 10, 2007 #

Running 30:00 [3] 6.0 mi (5:00 / mi)
rhr:54 slept:8.0 shoes: Muzano Wave Ascend

Gentle run round Forest, no set pattern

Friday Feb 9, 2007 #

Running tempo 35:15 [3] 6.0 km (5:53 / km)
ahr:153 max:174 rhr:52 slept:8.0 shoes: Muzano Wave Ascend

Ran from Purlieu Car Park, ran same course as Tuesday, very wet from melted snow. Still cold.

Thursday Feb 8, 2007 #

Turbo Training tempo 40:00 [2]
ahr:100 max:113 rhr:48 slept:8.0

Not enough pressure set on turbo trainer, but good for spinning, extend to 45 minutes next ride.

Wednesday Feb 7, 2007 #

Running 34:19 [3] 6.0 km (5:43 / km)
ahr:153 max:166 rhr:50 slept:7.0 shoes: Muzano Wave Ascend

Ran from Purlieu Car Park and extended to exceed 30 minutes. Very cold, but ran well, probably need to extend further next week.

Tuesday Feb 6, 2007 #

Conditioning 35:00 [3]

general conditioning and stretching.

Monday Feb 5, 2007 #

Note
rhr:50 slept:8.0 weight:87kg (rest day)

Sunday Feb 4, 2007 #

Orienteering race 59:00 [4] *** 6.4 km (9:13 / km) +130m 8:22 / km
ahr:163 max:178 spiked:20/24c rhr:52 slept:8.0 shoes: VJ Twister

Inside Park Dorset Schools League Blue 6.4k
Running getting better, but need to improve fine-O, distance judgement still. Could have saved 5 mins

Friday Feb 2, 2007 #

Road Bike 1:45:00 [3] 24.0 mi (4:23 / mi) +675m 4:01 / mi
ahr:145 max:175 rhr:50 slept:8.5

Rode in Peak District, lots of variation in roads, some very steep, others just long grinding. Cycled round Hallam Moor. Weather perfect. Hilight was 4 mile downhill into Sheffield from top of Strides Moor on A57, the roads were perfect and wide enough for traffic too pass.

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