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Training Log Archive: jed

In the 7 days ending Mar 22, 2010:

activity	#	time	miles		km		+m
Orienteering	3	2:43:20	10.5	(15:33)	16.9	(9:40)	170
Strength and Conditioning	1	1:05:00	1.86	(34:52)	3.0	(21:40)
Running	3	1:00:56	7.27	(8:23)	11.7	(5:12)
PE	1	20:00
core	1	20:00
Total	7	5:29:16	19.64		31.6		170

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Monday Mar 22, 2010 #

core 20:00 [1]
(rest day)

Usual session x2.

Sunday Mar 21, 2010 #

Event: Midlands Champs, National Event

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: olway tigers

W/u ~ initail jog around the field 3 times and then up to the spectator. Then faster to the start and drills before doing a few faster reps up the last hill.

W/d ~ short jog around field and back to assembly then back to the car.

Orienteering race 55:21 [5] 6.8 km (8:08 / km) +170m 7:14 / km
shoes: olway tigers

Belvoir Castle Estate, Midland Champs FCC.
W18E
Pleased with my run, was second by about a minute but led quite a way. Pretty clean with just small slip ups (4,9,16) and a few silly routes. Only real mistake at 8, was just being too hesitant and needed to just get up the hill into the clear area where I thought it was.
Happy with how the long legs went though:). Times are good and positive for the rest of the season, glad I went.

Saturday Mar 20, 2010 #

Orienteering 45:00 [2] 4.5 km (10:00 / km)
shoes: swoops

Putting controls out in Eilbank with Dad.

Friday Mar 19, 2010 #

Running race 8:51 [5] 2.4 km (3:41 / km)
shoes: asics pink

At school, this was supposed to be a sport relief mile but I wore my garmin and it was further. I came 3rd out of 5th and 6th year, first girl but about 4mins, infact mum was the next female after me:P (2mins behind), she beat all the other girls and only got beaten by about 4 of my year...hah! Better than being in class, thankfully the winds had died down by the time I did it.

Thursday Mar 18, 2010 #

Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: asics pink

W/u ~ with Dad down the road outside the campus and back to the start.

Orienteering race 27:59 [3] 3.1 km (9:02 / km)
shoes: asics pink

FWTN Kings buildings. The map was all split up so you had to find which part of the page the control was on. Kind of got the wrong idea to begin with and made a big hash of 2. After that quite fun. Butterflys too:). Really tricky but fun.

Wednesday Mar 17, 2010 #

Strength and Conditioning 1:05:00 [3] 3.0 km (21:40 / km)
shoes: asics pink

Usual session x3 but without Dad so rests shorter, as a result the time is slightly shorter. Bike inbetween sets.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: asics pink

Ran to the gym via the hairdressers but still the same distance(ish) and then back after the session.

Tuesday Mar 16, 2010 #

Running warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: asics pink

W/u ~ to the trim track.

W/d ~ home from the trim track.

Running intervals 27:05 [4] 4.7 km (5:46 / km)
shoes: asics pink

Pyramid type thing at 3/4 as this is an easy week.

800m ~ 3:12mins
400m ~ 1:20mins
200m ~ 34:70secs
100m ~ 15:96secs
100m ~ 15:96secs
100m ~ 15:93secs
100m ~ 15:97secs
stretch ~ 3:09mins
200m ~ 34:29secs
400m ~ 1:23mins
800m ~ 3:05mins

Jog back as recovery inbetween all but the stretching one where stayed at the finish as we change direction. Felt good:).

PE 20:00 [3]
shoes: asics pink

Squash :) with Dean and Ross who made me run about a lot, so much fun even though I'm rubbish.

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