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Training Log Archive: gg

In the 7 days ending Aug 1, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	6	4:07:17	31.44	(7:52)	50.6	(4:53)	630
	Road/track running	4	2:58:34	22.18	(8:03)	35.7	(5:00)	680
	Orienteering	2	45:34	5.47	(8:20)	8.8	(5:11)	220
	Running drills / plyometrics	1	10:00	0.56	(17:53)	0.9	(11:07)
	Total	8	8:01:25	59.65	(8:04)	96.0	(5:01)	1530
averages - sleep:8.6 rhr:50 weight:62.9kg

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Sunday Aug 1, 2010 #

12 PM

Road/track running 1:19:00 17.2 km (4:36 / km) +220m 4:19 / km
shoes: New balance 828

Nice run up Loxley with Baker

Road/track running hills 7:10 0.9 km (7:58 / km) +60m 5:58 / km
shoes: New balance 828

8 * hill sprints

Saturday Jul 31, 2010 #

10 AM

Orienteering 15:39 4.1 km (3:49 / km) +100m 3:24 / km
slept:7.75 weight:63kg shoes: New balance 828

Sprint training in Sheffield - Ponderosa / Weston Park / Uni / City centre planned by Gareth to simulate what we expect WOC final to be like - Sheffield is so good for so many different types of sprint training! Really good course, only mildly disappointing that 2 controls in the last 500m were affected by building works.

Road/track running warm up/down 40:00 7.4 km (5:24 / km) +100m 5:04 / km
shoes: New balance 828

Running drills / plyometrics 10:00 [2] 0.9 km (11:07 / km)
shoes: New balance 828

Friday Jul 30, 2010 #

Note

Lightest I have been in ages, and 2kg down on a few months ago!

C • Which arm 1

4 PM

Orienteering 29:55 [4] 4.7 km (6:22 / km) +120m 5:39 / km
slept:8.5 weight:62.5kg shoes: inov8 x talon

Orienteering interval / train things in Limb Valley with Pinky, Tess and J-Ro. Conditions were pretty good - not too much bracken / brambles, just pretty wet and slippy! Did 5 sections of orienteering, with varying times in between. Marcus was running well on the downhill bits :)

Feeling good. Achilles has been a bit sore, but felt fine today.

Trail/terrain running warm up/down 35:00 [2] 5.6 km (6:15 / km) +120m 5:39 / km
shoes: inov8 x talon

Jogging before, between, after. Bit longer recovery between each as letting others start first on each section

Thursday Jul 29, 2010 #

10 AM

Trail/terrain running 43:15 [2] 9.5 km (4:33 / km) +140m 4:14 / km
slept:8.5 weight:63.2kg shoes: New balance 828

Run up Porter with Steve Vernon chatting mostly about guess what, running

6 PM

Trail/terrain running intervals 19:53 4.3 km (4:37 / km) +50m 4:22 / km
shoes: New balance 828

Hallamshire session - 6 times 600-700m loops (different each time) off about 90 secs recovery. Pretty rapid with Jason Ward setting the pace. Baker running well too. On grass

All at 2.55 - 3.05 pace

Road/track running warm up/down 43:51 [2] 8.9 km (4:56 / km) +200m 4:26 / km
shoes: New balance 828

Run to the clubhouse, then some jogging up to Myers Grove with the boys, and some jogging after with Andy T and Rob. Achilles pretty sore after.

Wednesday Jul 28, 2010 #

Note
rhr:52 slept:8.5 weight:63kg

11 AM

Trail/terrain running 42:56 [2] 9.6 km (4:28 / km) +100m 4:15 / km
shoes: New balance 828

Achilles a little tight this morning so change of plan. Gentle run up the valley, including....

Road/track running hills 8:33 1.3 km (6:35 / km) +100m 4:45 / km
shoes: New balance 828

10 times 10 second hill sprint maximal with walking down recovery.

Tuesday Jul 27, 2010 #

Note
rhr:47 slept:9.5 weight:62.8kg

5 PM

Trail/terrain running 59:36 10.5 km (5:41 / km) +200m 5:11 / km
shoes: inov8 roclite 320

Nice run with Pinky around Stanage Moor.

Monday Jul 26, 2010 #

10 AM

Trail/terrain running 46:37 11.1 km (4:12 / km) +20m 4:10 / km
shoes: New balance 828

Variation on yesterdays route with some fartlek and 10 times 6 second sprints in Goldsworth Park in the end. Felt like I was flying!

C • 12 seconds breaks ? 2

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