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Training Log Archive: Lewis T

In the 7 days ending Sep 29, 2009:

activity # timemileskm+m
  Football1 1:00:00
  Strength1 1:00:00 4.35(13:48) 7.0(8:34)
  Orienteering2 51:07 5.28(9:41) 8.5(6:01) 40
  Short Run2 44:20 6.21(7:08) 10.0(4:26)
  Core stability1 30:00
  Warm up/down1 10:00
  Total6 4:15:27 15.84 25.5 40

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WeThFrSaSuMoTu

Tuesday Sep 29, 2009 #

Core stability 30:00 [2]

General weight work!!

Short Run tempo 10:20 [5] 3.0 km (3:27 / km)
ahr:150 max:190

Had the feeling that I had to do something fast so I did a 3km time trial!! Ok time but I need to get on a track and do it.

Monday Sep 28, 2009 #

Strength intervals 1:00:00 [5] 7.0 km (8:34 / km)

Went to Sams class. We did a constant interval. 4 times 600 metre increasing speed every time we went past the start of the loop. Then we did 3 times 400 metre loops.

Sunday Sep 27, 2009 #

Orienteering 38:27 [5] 6.1 km (6:18 / km) +20m 6:12 / km

Ran 6th leg at pp, had a gd run except control 18 (losed 2 mins) and control 20 (1 min), went out at the start in 5th place and came back in 5th place so happy with that. Enjoyed the weekend.

Note

Nice easy week. Hard week next. Looking forward to some o training next weekend with NW!

Saturday Sep 26, 2009 #

Football 1:00:00 [4]

Played football at school before travelling down to Birmingham for pp.

Friday Sep 25, 2009 #

Note
(rest day)

Thursday Sep 24, 2009 #

Orienteering race 12:40 [5] 2.4 km (5:17 / km) +20m 5:04 / km

Went to park race at Harris park. Had a gd fast run.

Warm up/down 10:00 [1]

Wednesday Sep 23, 2009 #

Short Run tempo 34:00 [4] 7.0 km (4:51 / km)

Went a tempo run with dougie. Was really gd but powered away from hill for the last kilometre. Pleased with my time considering the really bad fields I had to go through.

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