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Training Log Archive: ShotRat

In the 7 days ending Mar 20, 2010:

activity # timemileskm+m
  Running4 2:42:53 18.57(8:46) 29.89(5:27) 116
  Cycle Commute3 1:25:54 21.91(15.3/h) 35.26(24.6/h)
  Other1 45:00
  Orienteering1 19:09 2.54(7:33) 4.08(4:42)
  Total8 5:12:56 43.02 69.23 116

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Saturday Mar 20, 2010 #

3 PM

Running warm up/down 3:07 [2] 0.63 km (4:57 / km)
shoes: Brooks Adrenaline GTS 9

Orienteering race (Nav Dash Long) 19:09 [4] 4.08 km (4:42 / km)
shoes: Brooks Adrenaline GTS 9

Only one mistake this week, again within touching distance of the control - probably cost 10 seconds or so based on Ceri's time. Interestingly it didn't feel as fast as last week, although it was only a couple of seconds/km slower. Happy with the nav, could perhaps have pushed a bit harder at times.

Friday Mar 19, 2010 #

Cycle Commute 43:10 [2] 17.6 km (24.5 kph)

Thursday Mar 18, 2010 #

6 AM

Running tempo 28:56 [4] 5.94 km (4:52 / km) +23m 4:47 / km
shoes: Brooks Adrenaline GTS 9

An interupted sleep meant less time for this session, so instead of the planned intervals I decided to do 3km in something under 5km pace after the warm up. Hills slowed me down a bit, but I spent a reasonable amount of the time under 4 min/km (which was the aim).

Hopefully I'll be able to do an interval session after the rogaine (planning an easy week next week so I can over do it next Saturday).

Wednesday Mar 17, 2010 #

3 PM

Other 45:00 [2]

Social soccer game at school

Tuesday Mar 16, 2010 #

6 AM

Running tempo 40:23 [4] 8.22 km (4:55 / km)
shoes: Brooks Adrenaline GTS 9

Aim was 5km at 10km pace. A bit slower than desired but not too bad.

Monday Mar 15, 2010 #

7 AM

Cycle Commute 18:00 [2] 8.16 km (27.2 kph)

3 PM

Cycle Commute 24:44 [2] 9.5 km (23.0 kph)

Sunday Mar 14, 2010 #

7 AM

Running long 1:30:27 [2] 15.1 km (5:59 / km) +93m 5:49 / km
shoes: Brooks Adrenaline GTS 9

Knee quite stiff for first km but gradually warmed up to be no issue. Might see a physio at some stage this week. Glad to be able to complete 90 mins without too much trouble.

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