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Training Log Archive: Shallot

In the 7 days ending Jul 19, 2009:

activity # timemileskm+mload
  Running6 5:40:51 6.21 10.0258.0
  orienteering1 1:00:0050.0
  strength work2 29:0027.8
  Total7 7:09:51 6.21 10.0335.7

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Sunday Jul 19, 2009 #

Running warm up/down 30:00 [2]
shoes: intergrators bright green

orienteering 50:00 [3]
shoes: intergrators bright green

orienteering 10:00 [4]
shoes: intergrators bright green

Running warm up/down 30:00 [2]
shoes: Asics new

Running tempo 11:51 [5] 3.0 km (3:57 / km)
shoes: Asics new

3km time trial. Had never done one before so wasn't sure how fast to go so stuck with Aine for most of it. Was good and wasn't as bad as I thought. Felt afterwards I could've gone a bit faster but was good to set a base time and I'll know how to pace it better for next time.

Lap times

Lap 1 (200m): 45s
Lap 2: 1.35
Lap 3: 1.36
Lap 4: 1.38
Lap 5: 1.37
Lap 6: 1.36
Lap 7: 1.33
Lap 8: 1.27

Saturday Jul 18, 2009 #

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics new

Friday Jul 17, 2009 #

Note
(rest day)

strength work 17:00 [3]

Did a short strength session to fill the time. Was fun :)

Thursday Jul 16, 2009 #

Running warm up/down 35:00 [2]
shoes: inov 8's

Running intervals 17:30 [5]
shoes: inov 8's

Running intervals 12:30 [2]
shoes: inov 8's

Wednesday Jul 15, 2009 #

Running warm up/down 30:00 [2]
shoes: Asics new

Running 10:00 [3]
shoes: Asics new

strength work 12:00 [4]
shoes: Asics new

Back in Exideul (where French family I'm staying with live). Warmed up and then did a mini circuit where I ran for 2mins then did burpees, straddles, squat thrusts, spotty dogs and wall jumps. Started off with 2 of each then worked up in 2's up to 10 of each exercise on the last one. Also did 1min of the plank each time as well. Was fun :)

Tuesday Jul 14, 2009 #

Running warm up/down 30:00 [2]
shoes: Asics new

Running intervals 15:00 [5]
shoes: Asics new

Running intervals 5:00 [2]
shoes: Asics new

45s/15s x 20. Was fun :)

Monday Jul 13, 2009 #

Running long 1:14:00 [3]
shoes: Asics new

Long slow but steqdy run out along the beach then back along the sand dunes. Quite hard going on the beach but was fun :)

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