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Training Log Archive: Spongey

In the 7 days ending Mar 9, 2019:

activity # timemileskm+m
  Run9 7:22:16 59.04(7:29) 95.02(4:39)
  Orienteering1 1:38:10 9.38(10:28) 15.1(6:30)
  Cycling1 1:00:00
  Gym1 45:00
  Total11 10:45:26 68.43 110.12
  [1-5]10 10:00:26

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SuMoTuWeThFrSa

Saturday Mar 9, 2019 #

3 PM

Run 38:20 [2] 5.43 km (7:04 / km)

Warm up

Run 32:32 [5] 9.3 km (3:30 / km)

Danish national XC "10km"
Fun day out with the esbjerg club. Course was reasonably flat but with a lot of 180degree turns and 5 laps, a bit different to a UK XC because it felt like you never had a chance to stretch out.
First proper race of the year for me. Wasn't sure where fitness would be but am in an alright place. Not flying but not flapping either.
Ended up 14th about 90s off the winner, a 62half marathon guy (race was stacked up front as it was selection for the world champs xc in Denmark later this year, so cool to seem so many good runners at what felt like a local xc) which feels about right for me right now.
14th after first lap then just battled around no man's land with a few people for the next few laps, before getting embarrassingly out kicked by two guys in the last 400m.
Have a lot and felt very il for the next 30mins so a proper xc outing
4 PM

Run 17:45 [3] 3.19 km (5:34 / km)

Warm down jog

Friday Mar 8, 2019 #

5 PM

Run 1:18:55 [2] 16.09 km (4:54 / km)

Easy running

Thursday Mar 7, 2019 #

5 PM

Run 1:21:53 [2] 17.14 km (4:47 / km)

easy jog

Wednesday Mar 6, 2019 #

5 PM

Run 25:57 [2] 5.8 km (4:28 / km)

run to "hill"
6 PM

Run 1:00:00 [3] 14.01 km (4:17 / km)

Terrain loops. Wet and windy this evening.
Was having to work for it

Run 9:17 [1] 1.8 km (5:09 / km)

jog home

Tuesday Mar 5, 2019 #

5 PM

Run 40:30 [2] 8.74 km (4:38 / km)

run to running club. still have some noticeable doms from the weekend
6 PM

Run 30:30 [5] 8.33 km (3:40 / km)

Long medium and short road loops with 2mins break between.
10.16 @ 3.20mins/km
8.43 @ 3.10mins/km
7.26 @ 3.07mins/km
Very simple session and passed quickly :)
Surprised by how well it went with the doms

Run 16:37 [2] 3.19 km (5:13 / km)

jog home

Monday Mar 4, 2019 #

5 PM

Cycling 1:00:00 [1]

Easy spin
6 PM

Gym 45:00 [0]

Core and stretching.
From flat Denmark to a weekend of hill running has wrecked my legs. So easy this evening

Sunday Mar 3, 2019 #

Note

Teetering right now on getting ill or injured. Felt very tired and run down Thursday Friday, then felt alright at the weekend but in the airport on Sunday night started to feel run down again.
10 AM

Orienteering 1:38:10 [4] 15.1 km (6:30 / km)

Tim Watkins.
Nice day in the lakes, so you could see everything and o wasn't that much of a challenge. Just manage to keep going after yesterday

Run 10:00 [1] 2.0 km (5:00 / km)

Some warm up and down

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