Training Log Archive: MalIn the 1 days ending Oct 6, 2010:
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Wednesday Oct 6, 2010 #
7 AM
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asic GT-2130
On a treadmill down Goodwin very gentle
S and C 15:00 [2]
shoes: Asic GT-2130
Found a SnC progession training plan from either when I was on the start squad or from Badaguish and did it twice, very light weights though but it didn't feel too bad.
Then did 5mins on a wobble board (30secs each ankle)
Then did 5mins on a wobble board (30secs each ankle)
S and C 10:00 [1]
shoes: Asic GT-2130
Cycling warm up/down 10:00 [2] 3.4 km (2:56 / km)
shoes: Asic GT-2130
3 PM
Running warm up/down 15:00 [1] 1.85 km (8:06 / km)
shoes: Walshes 4
Down to the edge then on to Endcliffe park very slow
Orienteering 35:00 [3] 4.4 km (7:57 / km) +50m 7:32 / km
shoes: Walshes 4
A Shuoc GIAG down in Endcliffe and Bingham Parks
2 short courses, need to more orienteering, was a bit rusty
A clock relay
2 short courses, need to more orienteering, was a bit rusty
A clock relay
Running long 55:00 [3] 9.78 km (5:37 / km) +150m 5:13 / km
shoes: Walshes 4
Run up Porters Brook with Anwen and Kris got into the last bit and turned round was knakered didn't eat enough I don't think