Training Log Archive: Roger GIn the 7 days ending Apr 22, 2013:
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Monday Apr 22, 2013 #
Gym 1:10:00 [2]
enjoyable pilates and circuits session
Sunday Apr 21, 2013 #
Orienteering 30:25 [5] 5.2 km (5:51 / km) +200m 4:54 / km
shoes: Ice bugs 2013
British Middle M35 - Winner!
Very please with very tight competition. Kept it togther in technical quarries early on and then once it got easier tried to push hard. Lost around 1 minutes across #1, #5, #11
Stanton Moor turned out to be a great area
2nd - Ant 30:56
3rd - Andy P 31:06
4th - Geoff 31:54
5th - Al 35
Rob 30:36 but missed second to last
Very please with very tight competition. Kept it togther in technical quarries early on and then once it got easier tried to push hard. Lost around 1 minutes across #1, #5, #11
Stanton Moor turned out to be a great area
2nd - Ant 30:56
3rd - Andy P 31:06
4th - Geoff 31:54
5th - Al 35
Rob 30:36 but missed second to last
Saturday Apr 20, 2013 #
12 PM
Orienteering 16:02 [5] 3.68 km (4:21 / km)
ahr:171 shoes: Brooks Adrenaline
Qualifier Loughborough Uni - good racing and made interesting with 2 other m35 rival setting off at the same time. Saw Ant through the course but he had a shorter end and got away. Just enough to qualify in 6th place for the final.
Running 40:00 [3] 4.0 km (10:00 / km)
shoes: Brooks Adrenaline
warm up and down for the weekend
2 PM
Orienteering 17:10 [5] 3.56 km (4:49 / km) +50m 4:30 / km
ahr:170 shoes: Brooks Adrenaline
m35 sprint final. much tricker than morning session. just missing flow early on, and making a few wrong decisions in the control circle. Result was 4th place, 4 seconds off, bronze medal. Both Geoff and Rob miss punching allowing Ray to take the victory.
Lacking pace and flow to be 50 seconds off lead.
Lacking pace and flow to be 50 seconds off lead.
Thursday Apr 18, 2013 #
6 PM
Running 35:00 [4] 6.98 km (5:01 / km) +110m 4:39 / km
shoes: Brooks Adrenaline
Christmas tree run - tempo run
Wednesday Apr 17, 2013 #
6 PM
Running 5:30 [3] 0.5 km (11:00 / km)
warm-up
Orienteering 29:00 4.18 km (6:56 / km) +150m 5:53 / km
shoes: Ice bugs 2013
Enjoyable outing on the sprint map of Hermitage woods, sneaked a victory
Tuesday Apr 16, 2013 #
6 AM
Running 56:23 10.95 km (5:09 / km) +30m 5:05 / km
ahr:134 shoes: Brooks Adrenaline
Missed session yesterday due to bumping into old house mate I'd hadn't seen for 10 years and going for a drink.
Got up early and went exploring the streets of Manchester.
Realised I hadn't got running top, but found solution and thought I looked quite dapper in day before work shirt with cuff links!
Followed route to Rochdale canal and did a there and back run.
Splits
34:51 5.41m/k
17:50 4:16m/k
4:10 5:46m/k
Put in mini time trial on way back. Into head wind so not exactly speedy, but MP'ish.
Got up early and went exploring the streets of Manchester.
Realised I hadn't got running top, but found solution and thought I looked quite dapper in day before work shirt with cuff links!
Followed route to Rochdale canal and did a there and back run.
Splits
34:51 5.41m/k
17:50 4:16m/k
4:10 5:46m/k
Put in mini time trial on way back. Into head wind so not exactly speedy, but MP'ish.