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Training Log Archive: Shminty

In the 7 days ending Apr 19, 2010:

activity	#	time	miles		km		+m
Running	10	4:31:59	27.96		45.0
Orienteering	3	1:16:12	8.17	(9:20)	13.15	(5:48)	100
Drills	1	45:00
Circuits	1	5:00
Total	13	6:38:11	36.13		58.15		100

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Monday Apr 19, 2010 #

2 PM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

3 PM

Running 50:00 [2]

Half Squat 100,110,110,115? x5 bb drive
Knee drive/chins 6/12x3
Hammies 6x3

6 PM

Running 25:00 [3] 6.05 km (4:08 / km)
shoes: Spira Striker

Drills 45:00 [3]
shoes: Spira Striker

EIS

7 PM

Running 30:00 [3] 6.3 km (4:46 / km)
shoes: Spira Striker

Back along the canal with oj. Not quite as depressing as attercliffe road.

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talons

Orienteering 13:38 [5] 3.37 km (4:03 / km) +30m 3:52 / km
shoes: X-Talons

British Sprints
Chorley
Qualifier 2.8km 30m

Not a great run but good enough to get me into the final in 4th place on heat 4. Lost about 1min with the biggest mistake on no.3 when I was standing right by the control but didn't see it and ran off only to return 25s later and find it.

Lost some time on 3-4 controls but taking ecard out too quickly so a couple of seconds and hastle repunching to make sure.

1 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talons

2 PM

Orienteering 15:34 [5] 3.78 km (4:07 / km) +70m 3:46 / km
shoes: X-Talons

British Sprint
Final 2.9km 70m
8th

Lost about 25s so better than first race but was a lot easier. Biggest mistake was 10s when i hesitated on 13. Probs didn't run hard enough in the early part of the race as it was technically very easy. Didn't run up the slopes in the wood too hard as thought I would suffer once i got back onto the flat, hard to say if that would have been the case or not.

Reasonably happy with the result.

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

2 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

Including a bit of o

3 PM

Orienteering 47:00 [4] 6.0 km (7:50 / km)
shoes: Inov8 RocLite 315 no.3

British Middle Champs

Didn't think my middle races could get any worse. But this proved they could. Was ok on the first 3, lost about 10s at 2. Then made mistakes on 4,5,6... Couldn't even work out what was going on on 15 just seemed to hit a load of crags that weren't on the map to the west of the control. Jarred ankle on 18 which is the first time in the selection races its happened. Just after the road crossing decided I might as well tried to speed up and use it as practice but smashed my toe on a rock so decided it just wasn't my day.

Think I'll try and get back there over the summer to see if I can make any more sense of it second time round.

Friday Apr 16, 2010 #

11 AM

Running 33:43 [2] 6.65 km (5:04 / km)
shoes: Spira Striker

Left arch has been hurting since yesterday. Must have been all the working around in poorly cushioned shoes.

Keeping it easy for the weekend.

Thursday Apr 15, 2010 #

5 AM

Running 20:16 [3] 4.4 km (4:36 / km)
shoes: Spira Striker

Day trip to london so got up even earlier to get a run in and drop something off in town.

Wednesday Apr 14, 2010 #

2 PM

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Spira Striker

Run down and back and a bit of warming up on the treadmill.

Running 24:00 [4] 5.8 km (4:08 / km)
shoes: Spira Striker

Excluding the minute gaps.
11-18

Running 7:00 [5] 2.8 km (2:30 / km)
shoes: Spira Striker

VO2 test. 16k/h

Tuesday Apr 13, 2010 #

Circuits 5:00 [1]
(rest day)

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