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Training Log Archive: Louise

In the 7 days ending Apr 3, 2016:

activity	#	time	miles		km		+m
Achieve It	5	5:49:05	17.43		28.05		50
Orienteering	1	48:57	2.73	(17:54)	4.4	(11:08)	155
Street Run	1	30:00	2.8	(10:44)	4.5	(6:40)
Total	7	7:08:02	22.96		36.95		205

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Sunday Apr 3, 2016 #

7 AM

Achieve It (run training) 1:49:00 [3] 15.55 km (7:01 / km) +50m 6:54 / km
shoes: ASICS Nimbus 9

Group run from O'Keefe turnoff on creek trail towards Epsom PS with a detour through the gardens. Back to O'Keefe turnoff, took trail to just past McDowalls Rd and return. Timed from turnoff only (ie, not lake to turnoff in either direction).

Mick wants us to log our sessions to compare to next time, so here goes:
Ran with Cassie to hold her to a consistent pace (at her request), roughly 6:00 - 6:15/km. Left hip slightly achy on return to turnoff (and C had knee issues). Slower pace out along trail 6:30 - 7:00, but still running and breathing easily. Both knees started to ache with about 2-3 km to go, but nothing worrying. Couldn't have gone much further though.

Longest run for a while. Coffee and pancakes afterwards.

made it!

C • Training load 4

Saturday Apr 2, 2016 #

8 AM

Street Run 30:00 [3] 4.5 km (6:40 / km)
shoes: ASICS Speedstar 3

Back has been a bit sore since Thursday (maybe the gardening?) so went for an easy trundle to try and run some stiffness out. Went into town to see Marilyn.

9 AM

Achieve It (powerflex) 1:00:00 [3] 1.5 km (40:00 / km)
shoes: ASICS Speedstar 3

Nicely warmed up after the run. Good session, though not really a back-stretchng one. Finally able to get the shoulder through a downward dog, although it's still not getting its full share of my bodyweight.

1 PM

Orienteering 48:57 [3] 4.4 km (11:07 / km) +155m 9:28 / km
shoes: Inov-8 X-Talon 212 (bl/orng)

Norfolk Hero. Was aiming for greater things until I did a 180 coming out of a control, and cut myself off from the loop I'd planned. Couldn't be arsed correcting, so trotted back to the Finish picking off a few more on the way. Still a nice day out, and NOTHING HURT! Back, shoulder and feet all behaving. :-D

Thursday Mar 31, 2016 #

9 AM

Achieve It (time trial) 10:50 [3] 2.0 km (5:25 / km)
shoes: ASICS Nimbus 9

And another one.

Achieve It (fitness evaluation) 49:00 [3]
shoes: ASICS Nimbus 9

4kg one-armed shoulder press - sped up when I dropped the second weight. Pinched some 6s for the squats. Still can't push up.

Wednesday Mar 30, 2016 #

6 PM

Achieve It (cardio) 1:00:00 [3] 7.0 km (8:34 / km)
shoes: ASICS Super J33 (lime/yellow)

Road run up to Lily St and back. Lovely evening for it.

Monday Mar 28, 2016 #

6 PM

Achieve It (time trial) 10:15 [3] 2.0 km (5:08 / km)
shoes: ASICS Super J33 (lime/yellow)

Achieve It (fitness evaluation) 50:00 [3]
shoes: ASICS Super J33 (lime/yellow)

Wimpy 4kg dumbbells for a one-armed workout. I *think* it's getting better! Will find out on Thursday when I get to do it all again.

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