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Training Log Archive: Treb

In the 7 days ending Mar 13, 2011:

activity	#	time	miles	km	+m
Running	7	4:32:55	24.44	39.33
Orienteering	4	2:34:30	11.87	19.1	315	87c
Drills	2	1:01:45
Stretching/Rolling/Yoga	2	24:30
Core/ Strength	1	20:00
Total	9	8:53:40	36.31	58.43	315	87c

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Sunday Mar 13, 2011 #

Event: Sothern Champs, Hambleden

10 AM

Running warm up/down 10:00 [2]
shoes: Blue Walsh 2

jog up to the start

Orienteering race 1:15:00 [5] *** 12.0 km (6:15 / km)
21c shoes: Blue Walsh 2

Southern champs,

navigation was ok not many mistakes and none of them big. largest one was probably a route choice error on the long leg.
main problem was my running felt so tired not completly sure why was probably the sprints on saturday.

Saturday Mar 12, 2011 #

Event: JOK Chasing Sprint

11 AM

Running warm up/down 5:00 [2]
shoes: Blue Walsh 2

jog down the hill to the start

Orienteering race 24:42 [3] 3.6 km (6:52 / km) +145m 5:43 / km
11c shoes: Blue Walsh 2

Prologue: felt pretty crap shouldnt have let cherry pursuade me to go out on friday.

3 PM

Running warm up/down 20:00 [2]
shoes: Blue Walsh 2

Bit of jogging and streching before the race.

Orienteering race 19:48 [5] *** 3.5 km (5:39 / km) +170m 4:33 / km
14c shoes: Blue Walsh 2

Went a lot beeter and felt a lot better managed to pull up 13 places, and managed to get the 14th fastest time which i was pretty happy about.

Running warm up/down 10:00 [1]
shoes: Blue Walsh 2

Quick warm down befre heading back

Friday Mar 11, 2011 #

10 AM

Core/ Strength 20:00 [1]

Thursday Mar 10, 2011 #

4 PM

Running warm up/down 10:00 [2] 1.86 km (5:23 / km)
shoes: Saucony Progrid Omni 8

Jog down to endcliffe park

Drills warm up/down 14:00 [1]
shoes: Saucony Progrid Omni 8

Running tempo 15:00 [3] 4.1 km (3:40 / km)
shoes: Saucony Progrid Omni 8

15 mins threshhold. was pretty tired by the end and could feel my quads burning most of the way.

Running intervals 21:07 [4] 4.0 km (5:17 / km)
shoes: Blue Walsh 2

5x 800m 2min recov

2:42, 2:29, 2:28, 2:27, 2:33

felt better as they went on but was dying on the last one legs were hurting alot.

Running warm up/down 16:22 [3]
shoes: Saucony Progrid Omni 8

Stretching/Rolling/Yoga warm up/down 9:30 [1]

Wednesday Mar 9, 2011 #

2 PM

Running long 1:17:30 [3] 14.27 km (5:26 / km)
shoes: Blue Walsh 2

run in rivelin with Dave and bommy t

9 PM

Stretching/Rolling/Yoga 15:00 [1]

Tuesday Mar 8, 2011 #

4 PM

Running warm up/down 4:00 [1] 1.0 km (4:00 / km)
shoes: Saucony Progrid Omni 8

Run to goodwin then western park for a warm-up

Orienteering intervals 35:00 [4] ***
41c shoes: Saucony Progrid Omni 8

Sprintivals
first one in western park 10 controls went well apart from starting a butterfly the wrong way round.

second in estate below the union 19 controls. didnt go aswell got a couple of the route choices wrong and missed afew walls and holes in walls and fences

third 8 controls got first route choice as went the wrong way around first block which had more contours,.

4th 5 controls but only did three as felt like i was going to shit myself so jogged to finish.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Saucony Progrid Omni 8

had to stop running hard otherwise think i would have distroyed some training kit. so just jogged to the finish.

Monday Mar 7, 2011 #

6 PM

Running 33:32 [3] 6.46 km (5:11 / km)
shoes: Saucony Progrid Omni 8

Run down to EIS

Running warm up/down 3:00 [3]
shoes: Saucony Progrid Omni 8

laps of strides at eis for warm up

Drills 47:45 [2]
shoes: Saucony Progrid Omni 8

Running 40:24 [3] 6.64 km (6:05 / km)
shoes: Saucony Progrid Omni 8

run back hme from eis

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