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Training Log Archive: bexharding

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Running7 5:55:07 36.52(9:43) 58.77(6:03) 2452
  Orienteering2 1:56:23 10.71(10:52) 17.24(6:45) 806
  Core2 20:00
  Total8 8:11:30 47.23 76.01 3258

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MoTuWeThFrSaSu

Sunday Feb 23, 2014 #

11 AM

Running 15:00 [1] 1.9 km (7:54 / km) +373m 3:59 / km

Warm up

Orienteering 56:13 [3] 8.94 km (6:17 / km) +373m 5:12 / km

Orienteering at Pippingford and Ashdown
Maps maps on my Doma
http://www.scottish-orienteering.org/doma/show_map...

Running 7:54 [1] 0.98 km (8:04 / km) +69m 5:58 / km

Warm down

Saturday Feb 22, 2014 #

11 AM

Running 19:19 [2] 3.04 km (6:21 / km) +60m 5:47 / km

Warm up jog a few strides and drills feeling relaxed slight tightness in left calfat the start

Orienteering 1:00:10 [4] 8.3 km (7:15 / km) +433m 5:45 / km

BUCS race
I ran hard, tried hard and pushed physically. No major mistakes a couple of hesitations where I was lacking a good picture into the final part of the leg/ didn't trust my compass enough. And on the long leg I choose one way and then changed my mind a cut through the terrain it was a bit slow I maybe should have gone straighter to start.
C • c14 2

Running 8:51 [1] 1.0 km (8:51 / km) +53m 7:00 / km

Warm down.

Friday Feb 21, 2014 #

10 AM

Running 1:00:07 intensity: (52:07 @2) + (5:00 @3) + (3:00 @4) 10.88 km (5:32 / km) +365m 4:44 / km

Run with couple of tempo efforts loop from home then back along th canal.
Felt great to start with tightened up a little after the hill but found my rhythm again later!

Thursday Feb 20, 2014 #

7 AM

Running 16:38 [1] 2.9 km (5:44 / km) +90m 4:58 / km

Warm up jog.
Early session due to uni lectures and travelling
Felt better than I expected and much better later in the day.

Running 42:07 intensity: (9:07 @1) + (7:00 @2) + (21:00 @4) + (5:00 @5) 8.45 km (4:59 / km) +257m 4:20 / km

6*1km loops with a gradual incline(10m) for last 300m - it is very hard to find a totally flat one km loop. 1.40 interval.

Felt pretty mechanical just pushing through - that strong but not speedy feeling.
Warm down jog

Wednesday Feb 19, 2014 #

9 AM

Core 10:00 [1]

12 PM

Running 1:23:38 [3] 13.32 km (6:17 / km) +544m 5:13 / km

Long run into Angardsbergen and around and about got a little lost but found my way back!

Tuesday Feb 18, 2014 #

9 AM

Running 11:34 [1] 1.88 km (6:09 / km) +66m 5:14 / km

Warm up jog

Running 33:39 intensity: (13:39 @1) + (17:00 @4) + (3:00 @5) 4.52 km (7:27 / km) +215m 6:01 / km

Hill reps
hilly terrainy loop *4 with a rep up the ski slope between them
So
3.59 + 52
3.58 + 51
4.01 + 56
4.05 + 53

Fel better on the hills that i expected.

Running 12:11 [1] 1.9 km (6:25 / km) +55m 5:36 / km

Warm down jog home

Core 10:00 [1]

Monday Feb 17, 2014 #

6 PM

Running 44:09 [2] 8.0 km (5:31 / km) +305m 4:38 / km

Easy run with Dougal

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