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Training Log Archive: gg

In the 7 days ending Sep 12, 2010:

activity # timemileskm+m
  Trail/terrain running3 3:14:52 25.72(7:35) 41.4(4:42) 950
  Road/track running4 1:57:34 17.09(6:53) 27.5(4:16) 85
  Orienteering3 50:47 7.67(6:37) 12.34(4:07) 210
  Total7 6:03:13 50.48(7:12) 81.24(4:28) 1245

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MoTuWeThFrSaSu

Sunday Sep 12, 2010 #

Note

Will add PWT stuff later, but awesome weekend!
2 PM

Trail/terrain running 1:05:49 intensity: (52:02 @2) + (13:47 @3) 12.7 km (5:11 / km) +330m 4:35 / km
ahr:130 max:150 shoes: New balance 828

Steady run round the meadows, across to Arthurs Seat. Bit of a lap, then ran up all the different hills and back down and across to the meadows again. Beautiful day, amazing views and Edinburgh looking fab.

Feeling a bit worn down after the weekend and not much sleep after last nights party.

Saturday Sep 11, 2010 #

3 PM

Orienteering race 14:50 intensity: (13 @2) + (19 @3) + (42 @4) + (13:36 @5) 4.24 km (3:30 / km) +30m 3:23 / km
ahr:173 max:181 shoes: inov8 f-lite

PWT final in Perth. 2 big mistakes, but cool race and 2nd place :)

Road/track running warm up/down 43:22 intensity: (19:14 @2) + (21:30 @3) + (2:06 @4) + (32 @5) 8.85 km (4:54 / km) +50m 4:46 / km
ahr:130 max:170 shoes: inov8 f-lite

Good long warm up including strides and tempo round the model map. Slow jog after with the nogs

Friday Sep 10, 2010 #

Event: Park World Tour
 
8 AM

Road/track running 17:11 [2] 3.2 km (5:22 / km)
shoes: New balance 828

Morning jog in Perth with Pip
2 PM

Orienteering race 13:47 intensity: (18 @2) + (22 @3) + (1:52 @4) + (11:15 @5) 3.5 km (3:56 / km) +40m 3:44 / km
ahr:171 max:180 shoes: inov8 x talon

PWT prologue, Scone Palace. Ace race! No mistakes more than 5 seconds, really enjoyed it.

Road/track running warm up/down 31:08 intensity: (16:35 @2) + (9:55 @3) + (4:38 @4) 6.6 km (4:43 / km) +35m 4:36 / km
shoes: inov8 x talon

Good warm up including 5 times 6 sec strides. Cool down including maze orienteering

Thursday Sep 9, 2010 #

11 AM

Orienteering 22:10 intensity: (5:28 @2) + (10:00 @3) + (6:42 @4) 4.6 km (4:49 / km) +140m 4:11 / km
shoes: New balance 828

Orienteering round Ponderosa and Crookes. Some old training that I hadn't run before.
C • practising... 3

Road/track running 25:53 intensity: (14:35 @2) + (7:18 @3) + (4:00 @4) 5.5 mi (4:42 / mi)
shoes: New balance 828

Running to Ponderose via Weston Park and home.
6 times 80m strides on the way home

Wednesday Sep 8, 2010 #

12 PM

Trail/terrain running 1:27:00 intensity: (5:36 @2) + (44:53 @3) + (34:15 @4) + (2:16 @5) 19.3 km (4:30 / km) +430m 4:03 / km
ahr:152 max:168 shoes: inov8 roclite 320

Same route as last week Limb Valley, Lady Cannings. Bit slower this week and higher HR. Feeling ok apart from a few twinges.
Really tough climb up through Limb Valley to the top on Burbage, about 200m climbing in 4km

Tuesday Sep 7, 2010 #

4 PM

Trail/terrain running 42:03 intensity: (21:43 @2) + (20:20 @3) 9.4 km (4:28 / km) +190m 4:04 / km
shoes: New balance 828

Easy run up Porter. First run in ages, and it felt it. HR a bit high. Calves a bit tight, back and shoulders and neck a bit tight, but in general feeling much better than I was (thanks to Kim).

Monday Sep 6, 2010 #

Note
(injured) (rest day)

Another day off - last one hopefully. Got another visit to Kim tomorrow. Was very productive today though

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