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Training Log Archive: jed

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running4 3:43:02 23.15(9:38) 37.26(5:59)
  Orienteering3 2:15:08 11.96(11:18) 19.24(7:01) 149
  Strength and Conditioning2 1:40:00
  Yoga1 45:00
  Spinning1 45:00
  Total6 9:08:10 35.11 56.5 149
  [1-5]6 8:23:10

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

Orienteering 56:29 [3] 4.95 km (11:25 / km) +149m 9:55 / km
shoes: Icebug Spirit OLX 6

Early start. Not enough sleep.
Model event - basically around all the controls. Very tricky, lots of bushes and poor visibility.

Note

Stomach really not happy this evening - even pain again.

Saturday Apr 22, 2017 #

Note
(rest day)

Travel all day. Early morning and late night.

Friday Apr 21, 2017 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:10:00 [3]
shoes: Asics GT-1000 4

Running 48:35 [3] 8.57 km (5:40 / km)
shoes: Asics GT-1000 4

Inc. 15mins AT.

Thursday Apr 20, 2017 #

Spinning 45:00 [3]
shoes: Asics GT-1000 4 (2)

Running warm up/down 40:30 [3] 6.62 km (6:07 / km)
shoes: Asics GT-1000 4 (2)

Inc. drills.

Running intervals 32:20 [5] 6.52 km (4:58 / km)
shoes: Asics GT-1000 4 (2)

Track pyramid.
800m (200m), 600m (200m), 400m (200m), 200m (200m), 100m (200m), 100m (200m), 200m, (200m), 400m (200m), 600m (200m), 800m (200m).
Klara and Fiina came and kept me company which was nice. Different running from the front rather than chasing but still kept me pushing (especially on the shorter reps).

Did this session in July when training for the track 5000m - absolutely smashed the times I ran then and my 600m/400m/200m were all faster than I've been doing in previous sessions recently and it was windy on the back straight as usual so a positive evening :)!

C • Well done! Sounds like you'... 2

Wednesday Apr 19, 2017 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Gluts/hips, agility, plyos, core and mobility.
26.8.

Yoga 45:00 [0]

Running warm up/down 16:26 [3] 2.8 km (5:52 / km)
shoes: Asics GT-1000 4

Orienteering 42:49 [3] 7.78 km (5:30 / km)
shoes: Asics GT-1000 4

Steady around Musselburgh. Locked gate which was marked as open on the way to one meant I'd ran over 1km before finding any controls as was a long way around. Nice to run somewhere different.

Tuesday Apr 18, 2017 #

Running warm up/down 25:11 [3] 4.27 km (5:54 / km)
shoes: Asics GT-1000 4 (2)

Inc. drills. Lovely evening.

Running hills 26:00 [4] 2.48 km (10:29 / km)
shoes: Asics GT-1000 4 (2)

3 sets of 4xshort hills going every 2mins. 1mins between sets on the steep part of the hill out of Dean Village.

Monday Apr 17, 2017 #

Orienteering 18:37 [3] 3.05 km (6:06 / km)
shoes: Saucony Peregrine 4

Stayed with family in the Midlands last night and did some sprint training on the way north. Course split in half with second half faster. Tricky.

Orienteering 17:13 [4] 3.46 km (4:59 / km)
shoes: Saucony Peregrine 4

Bit further north with Dad starting behind to simulate pressure, neither of us going all out but I had a pretty good run. Good to run on a completely new area with neither of us having seen the map before.

Note

Although I messed up the sprint it's probably the most positive overall JK I've had as a senior. Problems in all races but must remember all the positives too.

Not easing out of JK as much as usual as next week's training may be interrupted so want a proper week this week (but have a plan so not being an idiot).

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