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Training Log Archive: John O

In the 7 days ending Jan 27, 2011:

activity	#	time	miles		km		+m
Orienteering	3	4:06:25	9.59		15.44		780	65 /	65c	100%
Cycling	4	2:00:00	16.9		27.2
Circuits	1	1:00:00
Intervals	2	50:00	3.11		5.0
Running	1	30:00	3.8	(7:54)	6.12	(4:54)
S&C	2	20:00
Total	8	8:46:25	33.4		53.76		780	65 /	65c	100%
[1-5]	6	8:16:25

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Thursday Jan 27, 2011 #

7 PM

Intervals (hill reps) 20:00 [3]
shoes: 2009 Olway O-Shoes

hill reps session with mark saunders

C • Good Session 1

Cycling 25:00 [3]
shoes: 2009 Olway O-Shoes

Wednesday Jan 26, 2011 #

2 PM

Running 30:00 [3] 6.12 km (4:54 / km)
shoes: 2010 Saucony Progrid Guide 3

Ridge run with cross country group at school. ran with fred and stewie.

Cycling 20:00 [3] 5.0 km (15.0 kph)

Cycled from home to school. then home through scotch quarry urban park so i could get a look at some bits which i'm mapping.

Tuesday Jan 25, 2011 #

6 PM

Circuits 1:00:00 [4]
shoes: 2010 Saucony Progrid Guide 3

SROC circuits. felt really tired. must be a lag effect from the weekend.

Cycling 15:00 [3] 2.2 km (8.8 kph)
shoes: 2010 Saucony Progrid Cycle

Monday Jan 24, 2011 #

6 PM

Intervals 30:00 [3] 5.0 km (6:00 / km)
shoes: 2010 Saucony Progrid Guide 3

Katrin has put on her log that she ran 4.75 at intervals. If I ran slightly further, 5 km seems about right.

Intervals session:
2 lots of:
1 * 90s
1 * 60s
1 * 30s
1 * 60s
1 * 90s

Cycling 1:00:00 [3] 20.0 km (20.0 kph)
shoes: 2010 Saucony Progrid Cycle

Cycled to and from intervals session at crook o lune, caton. quite a few people there tonight.

Sunday Jan 23, 2011 #

11 AM

Orienteering 25:00 [3] ***** 1.94 km (12:53 / km) +115m 9:56 / km
spiked:19/19c shoes: 2009 Olway O-Shoes

NWJS training weekend. control pick exercise at macclefield forest

Orienteering 25:00 [3] ***** 2.67 km (9:22 / km) +140m 7:25 / km
spiked:11/11c shoes: 2009 Olway O-Shoes

NWJS training weekend. mixed exercise

Orienteering 26:00 [3] ***** 2.26 km (11:30 / km) +115m 9:10 / km
spiked:12/12c shoes: 2009 Olway O-Shoes

NWJS training weekend. thierry style exercise with short sections concentrating on lots of different techniques

Orienteering 20:00 [3] ***** 0.8 km (25:00 / km) +75m 17:01 / km
spiked:8/8c shoes: 2009 Olway O-Shoes

NWJS training weekend. shadowed one of the small juniors around the start of the control pick exercise

Orienteering race 35:00 [3] ***** 3.27 km (10:42 / km) +220m 8:01 / km
spiked:12/12c shoes: 2009 Olway O-Shoes

handicapped score event

Orienteering 20:00 [3] ***** 1.5 km (13:20 / km) +115m 9:38 / km
spiked:3/3c shoes: 2009 Olway O-Shoes

very tired. collecting controls

10 PM

Orienteering 10:00 [0]

stretched before going to bed. it helped

S&C 10:00 [0]

Saturday Jan 22, 2011 #

12 PM

Orienteering 17:00 [3]
shoes: 2009 Olway O-Shoes

NWJS training weekend. course 5

Orienteering 23:00 [3]
shoes: 2009 Olway O-Shoes

NWJS training weekend. course 3

Orienteering 20:00 [3]
shoes: 2009 Olway O-Shoes

NWJS training weekend. line course. a good exercise with lots of changing direction

Orienteering 10:00 [3]
shoes: 2009 Olway O-Shoes

warm up after having some lunch. quite felt heavy and slow so stopped to let food digest a bit

Orienteering 15:25 [3] 3.0 km (5:08 / km)
shoes: 2009 Olway O-Shoes

head to head race against owens. beat him by 20s but fell over and got blood all over my arm

C • well done 3

Friday Jan 21, 2011 #

S&C 10:00 [0]

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