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Training Log Archive: gg

In the 7 days ending Jul 24, 2011:

activity	#	time	miles		km		+m
Road/track running	4	3:18:08	27.05	(7:19)	43.54	(4:33)	640
Trail/terrain running	5	2:34:07	18.33	(8:24)	29.5	(5:13)	920
Orienteering	3	1:51:49	9.32	(12:00)	15.0	(7:27)	635
Strength and conditioning	2	45:00
Running drills / plyometrics	1	10:39	0.68	(15:43)	1.09	(9:46)
Total	9	8:39:43	55.38		89.13		2195

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Sunday Jul 24, 2011 #

Note
(rest day)

Tired.

Note

Stomach has been bad since getting back from France - dodgy pate?

C • Too much milk? 1

Saturday Jul 23, 2011 #

11 AM

Trail/terrain running 1:07:41 [2] 14.0 km (4:50 / km) +150m 4:35 / km
ahr:134 max:147 shoes: inov8 road 255

Easy loosener out from home. Warm and humid.

6 PM

Trail/terrain running 41:33 [2] 8.87 km (4:41 / km) +200m 4:13 / km
ahr:131 max:151 shoes: inov8 road 255

Evening run with Scott

Strength and conditioning 25:00 [1]

Circuits and knee exercises

Friday Jul 22, 2011 #

Note
(rest day)

Lie in after last nights adventure. Got into Skavsta at 22:00 but didn't get to bed until almost 2am due to Swedish public transport....

Thursday Jul 21, 2011 #

9 AM

Orienteering 36:10 4.37 km (8:17 / km) +235m 6:31 / km
ahr:147 max:159 shoes: inov8 oroc 280

Middle qualifier / relay training on Creux Qui Sonne with Julian, Doug and Rob. Mass start with slightly gaffled courses. Was hesitant early on and got 1 minute behind, but ran controlled through most of it to catch up the guys for a mass finish. Good session to end the week, but was never running very fast!

Technically very satisfied.

Trail/terrain running warm up/down 15:39 [2] 2.48 km (6:19 / km) +200m 4:30 / km
shoes: inov8 oroc 280

1 PM

Note

Long drive from Lescheraines through Mont Blanc tunnel (closed for 1 hour when we got there) and through Italy to Bergamo airport. Doug and Toni continued on the Slovenia and I flew back to Sweden.

Interesting camp, good banter with Doug, Toni, the Aussies and OIi for a few days.

C • crap banter 3

Wednesday Jul 20, 2011 #

11 AM

Orienteering 34:44 5.09 km (6:49 / km) +200m 5:42 / km
ahr:147 max:162 shoes: inov8 oroc 280

Swiss middle distance test re-run. Few different routes, tired calves from yesterdays session, and still missed number 10! Otherwise was calm, clean and smooth.

Shows that with sensible pacing, clear head and good decisions, it is possible to run well in this terrain. Valuable.

Trail/terrain running warm up/down 10:09 [2] 1.29 km (7:52 / km) +170m 4:45 / km
shoes: inov8 oroc 280

6 PM

Road/track running 45:04 [2] 10.02 km (4:30 / km) +230m 4:02 / km
ahr:129 max:146 shoes: inov8 road 255

Easy 10km with 6 times 10 seconds stride outs slightly downhill.

Strength and conditioning 20:00 [1]

Tuesday Jul 19, 2011 #

11 AM

Road/track running intervals 1:14:20 17.06 km (4:21 / km) +30m 4:19 / km
ahr:144 max:172 shoes: inov flite 185

Track intervals in Aix Les-Bians with Julian. Track was under 2cm of water and it was pissing it down - awesome!

Good warm up, then drills and stides, then 6*1km off 5 minutes.
Then long easy cool down. Tough on the calves.

3.04 (158, 167)
2.59 (160, 169)
2.59 (158, 169)
2.55 (161, 171)
2.54 (160, 171)
2.54 (163, 172)

Heart rate pretty low today - guess that is all the forest milage....

Running drills / plyometrics 10:39 [2] 1.09 km (9:46 / km)
shoes: inov flite 185

Drills and strides

6 PM

Road/track running 28:01 [2] 6.0 km (4:40 / km) +150m 4:09 / km
ahr:130 max:142 shoes: inov8 road 255

Easy jog with Jules up the road from Lescheraines. Tired legs.

Monday Jul 18, 2011 #

11 AM

Road/track running 50:43 [2] 10.46 km (4:51 / km) +230m 4:22 / km
ahr:127 shoes: inov8 road 255

Easy road jog with Tessa

6 PM

Orienteering 40:55 5.54 km (7:23 / km) +200m 6:15 / km
ahr:144 max:163 shoes: inov8 oroc 280

Swiss middle distance test race. Shadowed by Doug. Started well and flashes of brilliance, but also lots of learning. Can't do anything without a good plan, and investing time is really important.

Trail/terrain running warm up/down 19:05 [2] 2.86 km (6:40 / km) +200m 4:57 / km
shoes: inov8 oroc 280

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