Training Log Archive: cpnIn the 7 days ending Jul 19, 2009:
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Sunday Jul 19, 2009 #
running 31:00 [3] 5.1 km (6:05 / km)
Bingham Park near dark, trying out new Mudclaws; great grip and no sign of the heel problems I had with the old ones, but will reserve judgement until I've run in them when wet. Good fun running around the muddy tracks, yet would never had thought of this if I hadn't had the new shoes.
Saturday Jul 18, 2009 #
orienteering 30:00 [2] 3.0 km (10:00 / km)
Coaching session at Ecclesall Woods standing in for Steph. Shadowed some juniors; they run fast - was thankful for pin punching!
dad-dancing 1:00:00 [1]
Friday Jul 17, 2009 #
Note
Cari selected for the JHIs in September :-)
running 29:32 [5] 6.0 km (4:55 / km)
6K route, on my own this time. A new PB by loads! Under 5 mins per K :-) Given this was hilly there's a distinct possibility I can get under the 50mins barrier for 10K?
Thursday Jul 16, 2009 #
running 11:55 [3] 1.5 mi (7:57 / mi)
In work, heavy bag.
running 50:14 [3] 8.11 km (6:12 / km)
run up to top of loxley common with hallamshire ladies. the rain was refreshing. felt slow and very easy. no knee trouble :-)
Wednesday Jul 15, 2009 #
running warm up/down 4:00 [2] 0.75 km (5:20 / km)
graves park O. warm up
orienteering race 37:30 [4] 2.5 km (15:00 / km) +130m 11:54 / km
long course at graves park. very tricky course and very muddy; nearly landed on my bum several times. bad mistakes at 3 and towards the end. i set off with good concentration but, didn;t last.
orienteering race 4:30 [5] 0.8 km (5:37 / km)
head to head with cari on the beginners course. cari set off too fast so i quickly overtook and led to the last control, when I made a bad route choice and she beat me to the finish.
orienteering race 5:30 [3] 0.8 km (6:52 / km)
run round the beginners course again; this time with steph.
Tuesday Jul 14, 2009 #
running 11:10 [4] 1.5 mi (7:27 / mi)
In work, faster. Knee OK.
running 36:58 [3] 6.0 km (6:10 / km)
6K time trial with Cari. over a minute slower than last week, but was quite muggy; she did well to keep going. Knee OK.
Monday Jul 13, 2009 #
running 12:30 [2] 1.5 mi (8:20 / mi)
to work. right knee starting to hurt just as I arrived.
running 15:08 [4] 1.5 mi (10:05 / mi)
run home. no trunce tonight, so made sure i ran all the way home; all uphill and no knee pain.