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Training Log Archive: KingTim

In the 7 days ending Feb 25, 2008:

activity # timemileskm+m
  Run4 4:10:33 33.77(7:25) 54.35(4:37) 200
  Bike on road2 2:10:00 29.7(13.7/h) 47.8(22.1/h)
  Orienteering1 1:10:20 6.9(10:12) 11.1(6:20) 365
  Total6 7:30:53 70.37(6:24) 113.25(3:59) 565
averages - sleep:8.5

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Monday Feb 25, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)

Strong head wind again.

Run warm up/down 26:24 [2] 5.0 km (5:17 / km)
ahr:125 max:146 shoes: Adidas Response Trail

Slow jog around the Downs with Matt and Mark S. Matt's recovering from serious case of Bad Knee and wanted to test it out with short run.

Everyone else is suffering from something or other at the moment so it was just the three of us tonight.

Run (Monday night run) 38:24 [3] 8.4 km (4:34 / km)
ahr:160 max:174 shoes: Adidas Response Trail

Once we'd dropped Matt off after the lap of the Downs, me and Mark carried on.

Down to Westbury, Canford Lane to Sea Mills, Shirehampton Road, Hollybush Lane, Stoke Road and back. Mark's still suffering a little from his calf strain so we weren't pushing too hard tonight. Last time it was just the two of us we properly raced off trying to out-do each other.
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Sunday Feb 24, 2008 #

Event: LOK Holmbury Hill Regional Event
 

Orienteering race (LOK Regional) 1:10:20 [5] 11.1 km (6:20 / km) +365m 5:26 / km
shoes: Adidas Swoop

Holmbury Hill nr Guildford

The same great area as last year. Messed up 1 but after that was going well. A few small mistakes and wobbles, but generally pretty good. Legs felt tired and I didn't feel particularly fast, but I came 3rd to Anthony Squire and Paul Couldridge so I was clearly going at a decent pace.

Ankle was taped up again, but this week it held out for the whole race bar one moment when it bent too far forwards and hurt like hell for a few minutes and I had to slow down to a brisk hobble. Actually, this was 9-10 which I got fastest split for, so my hobbling must have been pretty fast hobbling.

Saturday Feb 23, 2008 #

Run 44:55 [3] 10.0 km (4:30 / km)
ahr:151 max:167 shoes: Adidas Response Trail

Legs a little tired from yesterday. I can't understand why after only a few days off from my usual training volume my legs hurt. I've always suffered from this.

2 laps of the Downs at a steady pace hoping to loosen my legs. Still full of snot.

Friday Feb 22, 2008 #

Run long (Run home from work) 1:28:18 [3] 20.2 km (4:22 / km) +200m 4:10 / km
ahr:152 max:183 shoes: Adidas Response Trail

Got fed up with being full of post-cold snot so went on a mission to empty my head and throat of it.

Felt quite stiff and wooden for the first 15 mins but then started to feel really good and comfortable so decided to make it a long run.

Cribbs, Henbury, Blaise Castle, Westbury Lane, Shirehampton Road, Shirehampton, Portway, Bridge Valley Road, Upper Belgrave Road, Blackboy Hill. Full pack.

Light enough now to run through Blaise at 1730 without a head torch.

Felt really good by the time I got back, could have gone on for another 30 mins I reckon, but I could tell my legs were beginning to feel the lack of running recently.

Run warm up/down 4:00 [1] 0.75 km (5:20 / km)
shoes: Adidas Response Trail

Could tell my legs are gonna ache tomorrow so did a slow jog round the Blenheim Rd, Coldharbour Rd, Redland Rd triangle to warm down.

Thursday Feb 21, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
slept:8.5

Had a good night's sleep last night, augmented by a decent glass of single malt. Woke up feeling a lot better so decided to ride in.

We're doomed for sure. There was a north-easterly wind blowing this morning. Not for the first time this side of Xmas. Uh oh.

Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)

A very strong westerly wind tonight. Really slow going, and almost gor blown over a few times from the side.

Cribbs, Blaise, Stoke Bishop, Stoke Hill.

Wednesday Feb 20, 2008 #

Run 48:32 [2] 10.0 km (4:51 / km)
ahr:126 max:163 shoes: Road shoes New Balance 756

Wasn't going to run tonight, planned to miss the GWR run. Been feeling crap all day with a cold and headache. But got home and John was limbering up for an easy run with Gareth. I couldn't watch him stretch and warm up and say "I'm going to stay in tonight", so I didn't.

Just a gentle run around the Downs with 2 loops of the southern half. No great pace, which was fine to loosen the legs and clear the lungs and nostrils.

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