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Training Log Archive: KingTim

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Run - Road4 3:37:58 31.17(7:00) 50.17(4:21) 396
  Run - Off road2 2:35:38 19.83(7:51) 31.91(4:53) 369
  Orienteering2 1:55:14 9.16(12:35) 14.74(7:49) 320
  Core Strength2 1:00:00
  Total10 9:08:50 60.16 96.82 1085

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MoTuWeThFrSaSu

Sunday Jan 9, 2011 #

11 AM

Orienteering race (QO Galoppen) 1:05:44 [4] 10.24 km (6:25 / km) +320m 5:33 / km
shoes: VJ Supra

Triscombe Stone. Brown. 8.1km course.

Lovely day, bright sunny and warm out of the wind. A hilly area of course, with some nice forests and plenty of fast rough open to allow me to run. Generally ok but with a few little misses. The worst was on 10. Don't think I picked the best route, and then was too high above the control and lost time trying to work out where it was.

Was pretty happy with my race, but was annoyed to be Halletted by a minute. Finished 3rd I think.

Triscombe Stone GPS

Saturday Jan 8, 2011 #

6 PM

Orienteering race (Western night League) 49:30 [1] 4.5 km (11:00 / km)
shoes: Inov8 Roclite 295

Kidnalls Enclosure, FoD.

No. That's all I have to say about it. No.

Just couldn't do it. Was looking forward to a night run in the forest, but on only 2 occasions was I actually able to increase my pace beyond a walk. Just didn't like it tonight. Fell over in the brambles several times, struggled to find the controls. Gave up on a few when I was nearly at them just cos I couldn't be bothered leaving the track and fighting my way through the grot to get to them. Then I just gave up at 38 mins and headed back having spent that long to do less than 4km and find only 6 controls.

Friday Jan 7, 2011 #

4 PM

Run - Road 58:35 [3] 13.11 km (4:28 / km) +113m 4:17 / km
shoes: Nike Zoom Vomero+ 5

Steady run with GnR again in the dusk and dark. Roaded it down BVR, along the Portway and back through Stoke the Bishop.

http://connect.garmin.com/player/62354129

Thursday Jan 6, 2011 #

9 AM

Run - Off road 1:03:38 [3] 13.25 km (4:48 / km) +177m 4:30 / km
shoes: Inov8 Roclite 295

Rocking out to G'n'R again, loop around Blaise and Badock Wood. Dogs everywhere this morning.

http://connect.garmin.com/player/62172494
7 PM

Core Strength (Push ups challenge) 10:00 [3]

Because I bashed out 15 in my initial test I was supposed to start the challenge at week 3. I couldn't manage to complete the session 2 days ago, and I'm still hurting now so there's no way I could do even more today. So I decided to start at Day 2 of Week 1 instead, which I did manage to do.

11-9-8-6

Wednesday Jan 5, 2011 #

3 PM

Run - Road long 1:45:00 [3] 24.0 km (4:23 / km) +170m 4:14 / km
shoes: Nike Zoom Vomero+ 5

Wednesday afternoon 'study' run with Craney. Despite the opportunity to run offroad in daylight, I fancied a road run somewhere different.

Across the Downs, up Canynge Road to have a look at the CSI site, down the zigzag, along the chocolate path, Queens Square, Bristol-Bath railway path, Fishponds, Blackberry Hill, past Charles' gaff, UWE, MOD, S'mead.

The first hour was quite pacey hovering around 4:00/km and speeding up along the railway path, but we eased off a little after that, feeling last night's efforts taking their toll.

As we ran past the house on Canynge Road, there were lots of TV camera crews, reporters, lamps, vans with satellite dishes, not to mention all the police vans and officers standing around. About 200m further a woman was sitting in her car, parked on the roadside, facing all the action, in clear view of it all. She saw us approaching and opened her door to speak:

"Excuse me, do you guys live near here?"
"Erm, yes, kind of..."
"Do you know which of these houses Joanna Yeates lived in? It's one of these on this road isn't it?"
"Erm, yes..."
Jeezuz, how long had she been sitting there wondering that? What did she think was going on right in front of her? A Neighbourhood Watch meeting?

http://connect.garmin.com/player/62079588

Tuesday Jan 4, 2011 #

6 PM

Run - Road 18:32 [3] 4.4 km (4:13 / km)
shoes: Nike Zoom Vomero+ 5

Ran down to the Portway rugby club for GWR intervals.
7 PM

Run - Road intervals 35:51 [4] 8.66 km (4:08 / km) +113m 3:53 / km
shoes: Nike Zoom Vomero+ 5

Got to GWR and only 6 people were there, no one from the A group, and they were doing the session on the pitches. As I had run there in my road shoes, I decided to do my own thing on the road rather than on the muddy grass.

Did 3:00 on 1:30 off intervals back home along the P'way, Bridge Valley Road, Downs, and Henleaze.

http://connect.garmin.com/activity/61974623
8 PM

Core Strength 50:00 [3]

Back home earlier than planned I got the torture ball out for some more living room floor action. Did the man session again.

Didn't find it any easier this week, and my trans-abs are still sore from last time.

Then decided to have a go at the push-ups challenge.

Supposed to do 14-13-12-10, but did 15-13-7. Maybe straight after a core workout isn't the best time to try this.

Monday Jan 3, 2011 #

10 AM

Run - Off road (Monday light run) 1:32:00 [3] 18.66 km (4:56 / km) +192m 4:41 / km
shoes: Inov8 Roclite 295

As it's a bank holiday we did Team Monday in the daylight. Only MarkTwo and Craney. Drove to P'head and ran along the coast path the Clevedon, looped around the golf course, and back. Very enjoyable. It started snowing again this morning which was nice to run through, although none of it was settling.

Had a bit of a tempo run with Matt along the last stretch on the coast path, between 3.45 and 4.00/km

http://connect.garmin.com/player/61752438

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