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Training Log Archive: Rich

In the 7 days ending Jun 18, 2012:

	activity	#	time	miles		km		+m
	Running	11	5:33:58	40.96	(8:09)	65.92	(5:04)	668
	Orienteering	3	2:48:25	16.94	(9:57)	27.26	(6:11)	388
	Strength and Conditioning	1	30:00
	Total	12	8:52:23	57.9		93.18		1056
	[1-5]	12	8:47:44
averages - sleep:5.3

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Monday Jun 18, 2012 #

8 AM

Running 32:06 [2] 6.12 km (5:15 / km) +45m 5:03 / km
shoes: Nike Air Pegasus+ 28

3 PM

Running 8:31 [2] 1.43 km (5:57 / km) +14m 5:40 / km
shoes: Inov8 Road-X 233

Orienteering race 30:13 [4] *** 6.5 km (4:39 / km)
shoes: Inov8 O Roc 280

5 PM

Running 40:42 [5] 9.13 km (4:28 / km) +14m 4:26 / km
shoes: Nike Air Pegasus+ 28

Sunday Jun 17, 2012 #

4 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 O Roc 280

Orienteering race 1:45:31 [4] **** 17.01 km (6:12 / km) +341m 5:38 / km
shoes: Inov8 O Roc 280

Saturday Jun 16, 2012 #

Event: Jukola 2012

7 AM

Orienteering 32:41 3.74 km (8:44 / km) +47m 8:13 / km
ahr:135 max:156 shoes: Inov8 O Roc 280

Friday Jun 15, 2012 #

5 PM

Running 29:57 5.82 km (5:09 / km) +86m 4:48 / km
ahr:132 max:155 shoes: Nike Air Pegasus+ 28

Thursday Jun 14, 2012 #

5 AM

Running 46:00 [2] 9.4 km (4:54 / km) +60m 4:45 / km
slept:5.0 shoes: Inov8 Roclite 319

Amy left for her girlies Jolly at 4:30 this morning. I didn't sleep after so got up at 5:15am to go for a run. Though it might help me get on a good sleeping/running pattern ready for Jukola last leg for the Ravinen 1st team on Sunday. Blister feeling quite sore towards the end.

1 PM

Running warm up/down 10:00 [2] 1.1 km (9:05 / km) +25m 8:10 / km
shoes: Asics Gel GT-2140

To and from the gym. Blister really sore, going to struggle to run again tonight, might have to X train. Will be ok in a day or so once its dried out.

C • Plan of action 3

Strength and Conditioning 30:00 [1]
shoes: Asics Gel GT-2140

Wednesday Jun 13, 2012 #

7 AM

Running 16:16 3.05 km (5:20 / km)
ahr:138 max:177 shoes: Nike Air Pegasus+ 28

ITW. Bad nights sleep, back really aching and sore for some reason and struggling to get comfortable.

5 PM

Running 53:16 9.65 km (5:31 / km) +300m 4:47 / km
ahr:143 max:165 slept:5.5 shoes: Nike Air Pegasus+ 28

HFW (Newstead) with a bit of an out and back along Robin Hood's Hills (a series of steep spurs and valleys to get some hill training in. Pushed the hills abit but easy otherwise. Blisters a little uncomfortable and road shoes were not the best choice for this session. Raining again too.

Tuesday Jun 12, 2012 #

7 AM

Running 31:16 5.91 km (5:18 / km) +10m 5:15 / km
ahr:125 max:135 shoes: Inov8 X Talon 212 (3)

Prebrekkie plod around Ferry Meadows.

7 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Inov8 Road-X 233

Running race 24:57 7.33 km (3:24 / km) +100m 3:11 / km
ahr:172 max:176 shoes: Inov8 Road-X 233

Booths Race @ Shipley Park

A group of five flew off at the start; I held back a bit expecting them not not be able to carry on the pace for long. Joe Rainsford came past after 500m or so and I went with him and a few of the front pack kept with us while others quickly dropped off. Joe and Dale Annable pushed on at the front and I settled in in around 5th/6th. Steep downhill at around 1mile where I pushed on a bit and left all but the front 3 behind. Moved into 3rd shortly after the bottom of the hill and tried to get closer to Dale and Joe but made no inroads. The gap to 4th behind was quite considerable. Ran the last 2.5miles pretty much alone with Joe finishing 25s ahead and 4th over 30s behind. Over 1min quicker than the last time I ran this race which at the time was the best I thought that I had run a race. Nice fat blister on my left foot again.

Running warm up/down 8:57 1.49 km (6:01 / km) +4m 5:56 / km
ahr:122 max:132 shoes: Inov8 Road-X 233

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