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Training Log Archive: daveabrams

In the 7 days ending Nov 2, 2008:

activity	#	time	miles		km		+m
Running	6	4:01:18	27.58		44.38		296
Orienteering	2	1:38:57	8.45	(11:43)	13.6	(7:17)
Gym	2	1:25:00
Circuits	1	52:00
Swimming	1	15:00
Total	7	8:12:15	36.03		57.98		296

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Sunday Nov 2, 2008 #

Running 14:00 [3] 3.2 km (4:22 / km)
shoes: New balance M768

run to gym and back

Gym 40:00 [3]
shoes: New balance M768

had a nice lie in and felt like doing something so did the usual gym session
not very busy so no waiting :)

Saturday Nov 1, 2008 #

Event: Yorkshire Pudding Weekend

Running warm up/down 25:00 [1]
shoes: New balance M768

various warm up/down for each race

Orienteering race (Prologue) 17:23 [5] 2.8 km (6:13 / km)
shoes: New balance M768

Leeds uni campus prologue

Pissed up no 1 losing about 1 min. Was pretty good from then on but had a pretty bad fall coming round a corner. Was limping for a while but soon forgot about it. Craney caught me at no 13 and was chasing him from then on.

Good fun

Orienteering race (Final) 18:28 [5] 3.2 km (5:46 / km)
shoes: New balance M768

Leeds uni sprint final
Started at front of a block of about 10 people within 15 secs. Started off pretty well not not very fast. Was with some aire guy and stuart thomson for most of the race. Lost map contact on 3 and ended up relying on others to find the control. Ran down the wrong road at 6 losing about 20 secs. Stuart got confused at 8 so lost him there. Lats few were pretty easy and managed to outsprint someone on the finish.

Orienteering race 40:58 [4] 4.8 km (8:32 / km)
shoes: New balance M768

Night sprint at Beckett Park and Leeds Met campus. Only had a petzl which was pretty shyte. Also only had trainers so didn't have as much grip as I would've liked. Race was OK. Got caught by JT at 11; he was running really well. Had a large problem with no 12. Probs lost about 7-8 mins. Total bingo control; was meant to be between thickets but there were holly bushes everywhere - really bad map around here. Rest was alright but not very fast.

Friday Oct 31, 2008 #

Gym 45:00 [3]
shoes: New balance M768

usual gym session
+ 1 extra set on vertical pull
+ 5 mins on x trainer waiting for tom to finish

Swimming 15:00 [3]

10 lengths breaststroke

Thursday Oct 30, 2008 #

Running warm up/down 10:53 [3] 2.12 km (5:08 / km)
shoes: Walsh PB Ultra Extreme

run to endcliffe + warm up

Running intervals 27:48 [5] 6.92 km (4:01 / km)
shoes: Walsh PB Ultra Extreme

intervals

did 1 hard full lap then 1 easier shorter lap for recovery. did it in pairs with tom b.

ended up doing 7 hard laps because I started and finished on the hard lap
felt pretty good on the last lap with everone running.

Running 12:32 [3] 1.9 km (6:36 / km)
shoes: Walsh PB Ultra Extreme

warm down jogging then run back to encliffe with tom b and sophie

Note

smashed top of shin on rock on the way to intervals (same as Tom B!?!?!?) which is now hurting to walk on. hopefully it will just be a bruise......

Wednesday Oct 29, 2008 #

Running 10:42 [3] 2.01 km (5:19 / km)
shoes: Walsh PB Ultra Extreme

run to monument and endcliffe then up to the hill

Running hills 26:27 [5] 4.86 km (5:27 / km) +296m 4:10 / km
shoes: Walsh PB Ultra Extreme

Hills at an open bit on Bingham
Quality session; legs felt knackered at the start but improved towards the end.

~230m up hill at 80%; turned when first person got to the top. Was probably about 20m off the top each time.
Fast jog down the hill about 100m
100m sprint back to the top of the hill
Recovery back down to the bottom

8 reps
was also pretty cold; but no snow :(

C • climb 3

Running 13:06 [2] 2.16 km (6:04 / km)
shoes: Walsh PB Ultra Extreme

Jog back from the hills with Tom and Shminty
Went back along Oakbrook and Riverdale road.

Tuesday Oct 28, 2008 #

Running 27:08 [3] 5.69 km (4:46 / km)
shoes: New balance M768

run to ecclesall woods with dave
went through endlciffe up to high storrs then down the other side to the woods

Orienteering 22:08 [3] 2.8 km (7:54 / km)
shoes: Walsh PB Ultra Extreme

course at eccy woods
really nice map; all the bushes mapped! had to keep concentration well and look for good lines. mucked up 11 looking in the wrong side of the thicket. Then wasn't concentrating enough on 13 so ran too far down the hill; relocated well though.

Running 43:35 [3] 8.32 km (5:14 / km)
shoes: New balance M768

got persuaded to go long way back with dave, tom and shminty
went through limb valley then down to porter valley and back through endcliffe and bingham

Monday Oct 27, 2008 #

Running warm up/down 7 [2] 1.2 km (6 / km)

run to circuits

Circuits 36:00 [5]
shoes: New balance M768

45/15 this week; 5 secs makes a big difference
pushed quite hard because didn't do much on the w/e

Circuits warm up/down 16:00 [3]
shoes: New balance M768

circuits warm up and down

Running 30:00 [4] 6.0 km (5:00 / km)
shoes: New balance M768

post circuits run with dave and camel + nails at the end.

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