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Training Log Archive: Ash

In the 7 days ending Apr 5, 2011:

activity	#	time	miles		km		+m
Run	3	1:10:36	6.84	(10:20)	11.0	(6:25)
Orienteering	2	1:04:46	5.22	(12:25)	8.4	(7:43)
Drills	2	50:00	0.62		1.0
Football	1	40:00
Cycling - road	1	26:00	5.16	(5:02)	8.3	(3:08)	100
Athletics	1	1:37	0.5	(3:15)	0.8	(2:01)
Total	5	4:12:59	18.33		29.5		100
[1-5]	4	3:32:59

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Tuesday Apr 5, 2011 #

Note
(rest day)

i am absolutely shattered, gonna take the rest of the week pretty easy and get some decent sleep.

Monday Apr 4, 2011 #

Event: Sheffield University Vs Sheffield Hallam Varsity Match

Note

happy with todays performances and even more pleased that they were all wins. plenty to work on though but a sub 50 400m, a sub 23 200m and a sub 2 800m.
also got home to an email asking me to run at bucs, not sure if i will or not though

C • do it! x 1

12 PM

Run warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Saucony ProGrid Ride 3

warm up run, then jogging between events and little jog at the end.

Drills 20:00 [1]
shoes: Saucony ProGrid Ride 3

easy set of drills, nothing to intense.
several sets of strides.

Athletics race (400) 51 [5] 0.4 km (2:07 / km)
shoes: Mizuno Sprint Spikes

went hard for first 100, eased up for about 100 and then went for it for the last 200. easy victory in the end. was slighlty disappointed with the time, but i suppose off of my recent training (lack of) i should be pretty happy.

Athletics race (200) 23 [5] 0.2 km (1:55 / km)
shoes: Mizuno Sprint Spikes

went flat out from the start, some tight competition with one of the hallam guys but just edged him out in the end.

C • 800 5

Athletics race (4*200) 23 [5] 0.2 km (1:55 / km)
shoes: Mizuno Sprint Spikes

set off in the lead with a good changeover and just worked hard to extend it, poor second changeover but our lead was enough to seal another win.

Sunday Apr 3, 2011 #

11 AM

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: OROC 280

control hanging on hugset.

took my time and as far as i know they were all in the right places.

Run 20:00 [2] 3.0 km (6:40 / km)
shoes: OROC 280

jogging to and from the various exercises.

would have liked to do the exercises but knee still a little sore and want to be on top form tomorrow. glad to get out there though, great little area.

Saturday Apr 2, 2011 #

11 AM

Run warm up/down 25:36 [1] 4.0 km (6:24 / km)
shoes: New Balance 840

jogging around before starting, in between courses and after id finished.

Orienteering race (Nottingham Uni sprint) 15:28 [4] 2.6 km (5:57 / km)
shoes: New Balance 840

Ran course C first:

going really well and had almost caught a minute on malley going into 10, but then went out in the wrong direction, then okay till 13, where i massively confused myself, was then annoyed for 14 and messed that up too. glad it was easy to the finish after that. probably lost about a minute in mistakes. feeling okay, but no real pace.

Orienteering (Nottingham Uni sprint) 19:18 [3] 2.8 km (6:54 / km)
shoes: New Balance 840

Course B:

started off well but made a mistake on 5 (confused by the map) then wrong route to 7 and 8. then slipped on some wet slabs and hurt my knee, just took the rest of the course a bit more steadily, made a mistake on 16 by cutting in to the bush too early and then losing where i was.

decided not to run A as knee was hurting, think it will be fine.

Friday Apr 1, 2011 #

Football 40:00 [0]
shoes: Adidas Predators

footy against the usual cheating tactics of law. bagged 4 goals to seal the win in a tight fought 4-3 victory. best ive played in a while! good performances all round and surprised by the quality of ralphs performance in goal, even took one in the face for the team!

Wednesday Mar 30, 2011 #

Cycling - road 26:00 [3] 8.3 km (3:08 / km) +100m 2:57 / km

ride out to loxley and back with andy.

Drills 30:00 [1] 1.0 km (30:00 / km)
shoes: New Balance 130's

some jogging and then a set of drills. first time ive felt bouncy and healthy in a very long while. probably back at about 85% now.

followed by various running around loxley.

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