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Training Log Archive: Craney

In the 7 days ending Feb 22, 2010:

activity

time

miles

Running

7:28:00

59.34

(7:33)

95.5

(4:41)

Orienteering

2:04:00

13.98

(8:52)

22.5

(5:31)

Total

9:32:00

73.32

(7:48)

118.0

(4:51)

averages - sleep:7.9 weight:62.4kg

2:20

0:00

» now

Monday Feb 22, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
slept:7.0 shoes: Nike Pegasus

IW in some wet snow. Fairly gently and, apart from some scratches, couldn't feel too much evidence of yesterday in my legs.

5 PM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW

6 PM

Running 1:22:00 [2] 15.5 km (5:17 / km)
shoes: adidas swoops

Ran to Tim's then joined him, John, Matt, Mark and Charles for Team Monday round Blaise. Did a fairly decent length one around Blaise. Hopefully if Keith's back next week we can shorten it a bit and go around Ashton Court. Felt quite tired but the pub dinner after sorted that out.

Sunday Feb 21, 2010 #

12 PM

Orienteering race (Southern Champs) 1:28:30 [5] 15.5 km (5:43 / km)
slept:8.0 shoes: jalas o-shoes

A good length tough classic with plenty of terrain, climb, distance and mud making it all quite tough. Felt a bit of a sore throat before I started, which with Friday's tiredness made me wonder whether I should be running. It turned out that I felt fairly strong - with a bit more rest I'd have been faster, but probs not by much. Still can get a lot fitter though I hope. Started well and caught Joe Mercer 4mins at #5. The lad is flying these days though so I knew there wasn't much chance of dropping him. We hared it a bit too much and ballsed #10 by 1min or so, then he pulled away from me on a route to #12. I caught him back at the road crossing and we raced together to the finish. Lost a couple of mins at #28 and #29 which were both pretty dodgy IMHO. Glad to finish strongly and had an ok race, but can improve when racing head-to-head with people (lost maybe 3-4mins all in). At least I got that practice today. This week was easier than the last couple, but I probably still overdid it.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: jalas o-shoes

Saturday Feb 20, 2010 #

Event: Southern Champs

2 PM

Orienteering race (NGOC Middle Race) 35:30 [5] 7.0 km (5:04 / km)
slept:9.5 shoes: jalas o-shoes

FoD had a nice dusting of snow making this quite pleasant. Race was on Mallards Pike but a different bit to the JWOC trial last spring. This bit of map had a shed loads of ditches everywhere (and considerably more than that on the ground), which made things tricky. Legs were heavy but I was going alright and flowed fairly well through the first few. Came unstuck at 11 where there really wasn't anything to go off and I just stopped when it felt like I'd gone far enough and scratched my head for a bit. Only lost about 1min here though. Fine after that, although fairly straightforward. Pretty pleased.

C • Quite pleasant 2

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: jalas o-shoes

Friday Feb 19, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:8.5 weight:62.3kg shoes: Nike Pegasus

5 PM

Note

I'm getting the bus home - legs are feeling tired just sat at my desk.

C • Lazy 3

Thursday Feb 18, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:6.0 weight:62.7kg shoes: Nike Pegasus

5 PM

Running 39:00 [3] 9.0 km (4:20 / km)
shoes: Nike Pegasus

HFW (29mins), dumped bag, drove to Downs, then the rest of this run is warming up and down for some intervals...

6 PM

Running 28:00 [5] 7.0 km (4:00 / km)
shoes: adidas swoops

7x 3mins on the Downs with 1min rec. Very muddy and slippy and legs a bit heavy so wasn't exactly shifting, but put some effort in, so probably worth it.

Wednesday Feb 17, 2010 #

3 PM

Running 1:15:00 [3] 16.5 km (4:33 / km)
slept:8.5 shoes: adidas swoops

Loopy loop round Blaise, Canford Park, Shirehampton golf course, King Weston Hill and Blaise again. It was quite greasy.

Tuesday Feb 16, 2010 #

7 PM

Running intervals 24:00 [5] 7.5 km (3:12 / km)
slept:8.0 weight:62.1kg shoes: adidas swoops

Bristol & West sesh at Coombe Dingle. This week it was 6x 4mins on grass. 4 of the reps also included 2x 30sec extra hard sections within the rep if that makes sense. Tough session with a good crowd of guys - I was probably about 15th best of 25 and a long way behind the leaders.

C • Sounds like a good group of... 2

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: adidas swoops

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