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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charli

In the 31 days ending Jul 31, 2015:

activity # timemileskm+ft
  Run20 20:14:32 92.0 148.05
  Cycling1 2:35:00 26.0(5:58) 41.84(3:42)
  Gym2 2:25:00
  Fitness Class2 2:00:00
  touch rugby1 1:10:00
  Total26 28:24:32 118.0 189.9

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Wednesday Jul 29, 2015 #

Run race 30:51 [3] 4.0 mi (7:43 / mi)

The Run.

2 miles up hill (not overly steep) 1 mile down, 1 mile flat

7.49, 8:09, 7.28, 7.26

Tuesday Jul 28, 2015 #

Run 51:55 [3] 5.4 mi (9:37 / mi)

Easy flat chatty club run.

Sunday Jul 26, 2015 #

5 AM

Run 1:14:00 [3] 6.01 mi (12:19 / mi)

4th leg (team's 16th)

So very tired.
10 AM

Run 1:06:04 [3] 6.01 mi (11:00 / mi)

5th and final leg (tesm's 24th and penultimate leg)

Relieved .

Saturday Jul 25, 2015 #

3 PM

Run 59:38 [3] 6.01 mi (9:55 / mi)

My first leg (leg no.4 for team) of thunder run for a 5man relay team in which I am the only non man.

Balmy.
7 PM

Run 59:29 [3] 6.01 mi (9:54 / mi)

My2nd leg (8th leg for team).

Breezy .
11 PM

Run 1:11:00 [3] 6.01 mi (11:49 / mi)

My 3rd leg (teams 12th legb)

Dark.

Friday Jul 24, 2015 #

Run race 23:24 [3] 5.0 km (4:41 / km)

Newstead Abbey 5k

Forgot my watch so stuck with vicky like glue. She bridged a gap on final hill but then wore her self out so I caught up with her with my Sprint finish. Some confusion over the finish tunnel meant I was one doorstep behind her. Aim was 23.30 so pretty happy.

Thursday Jul 23, 2015 #

Gym 1:05:00 [3]

4 x 3mins 2 mins recovery on treadmill


one of my usual core set l

Wednesday Jul 22, 2015 #

Run 10:00 [3] 1.4 km (7:09 / km)

Run to race from home.

Run race 38:48 [3] 5.0 mi (7:46 / mi)

Nottts 5 miles

Started too far back so set off like a rocket and passed team mates I normally get beaten by...so eased off a little Vicky came with me and we worked for 2.5 miles together.Vicky made a gap on one of the turn arounds. In last mile began to claw vic back but not enough (15s). Good summer league points .Achilles.

Monday Jul 20, 2015 #

touch rugby 1:10:00 [3]

Touch rugby training with gaz's work team

Sunday Jul 19, 2015 #

Run 1:08:53 [3] 6.39 mi (10:47 / mi)

Lerc Sunday run. Pretty slow for first 3 miles then ran a lot with Paul. Very stop starty then the others went on to do 8 miles and I ran back with Paul doing sub 8.30 min/mile - would rather run shorter but at pace.

Saturday Jul 18, 2015 #

Run 29:00 [3]

5 minsw/u

4 x 3mins with 3 mins walking recovery

Did this in Crich as didn't race due to a very sore Achilles. Very difficult to find any flat so lots of loop de loop .

Friday Jul 17, 2015 #

Run race 49:29 [5] 10.0 km (4:57 / km)

Tara kinder 10k

3 laps of elvasrton castle. Loved it. Never thought I'd see sub 50 again.

Thursday Jul 16, 2015 #

Gym 1:20:00 [3]

10 min cardio w/u

27 mins on treadmill, 3min w/u, 8 x 90secs at 12km/hr with 90sec recoveries 5.5km/hr

Balance and strength exercises

Tuesday Jul 14, 2015 #

Run 2:20:00 [3] 13.0 km (10:46 / km)

I got lost again. By myself this time on a route the owner of the cottage recommended. My map memory it would appear is rubbish and instead of5k this was a lot longer. Ran ok for 70mins then ran/shuffled/walked for the rest. Post man informed me I was going in right direction but that I had 3 miles to go!

Monday Jul 13, 2015 #

Note

River paddling/swimming good for thecalves

Sunday Jul 12, 2015 #

Note

Walk up over a hill to a pub and back - 2hrs

Saturday Jul 11, 2015 #

Run 2:15:00 [3]

Was supposed to be a 5/6 mile run but I got us all a bit lost and so a fair bit ofwalking and fence jumping so took a long time. Including walking through woods yelling I effing hate orienteering!
C • haha 4

Friday Jul 10, 2015 #

Run 12:16 [3] 1.19 mi (10:19 / mi)

Post intervals run home

Run 16:00 [3] 1.38 mi (11:36 / mi)

1min on, 1min off in the park so often hill reps

Hard work but before I knew it done

Run 21:16 [3] 2.0 mi (10:38 / mi)

Lap around the park estate very hilly. Before intervals

Thursday Jul 9, 2015 #

Run 1:00:00 [3]

25 out and back along canal and Trent with 5 min jog there and back to the canal

Wednesday Jul 8, 2015 #

Fitness Class 1:00:00 [3]

Circuits. Sweaty. Squatty.

Monday Jul 6, 2015 #

Run 32:15 [3] 3.4 km (9:29 / km)

Home, cabal, Trent, gaz's touch rugby pitch. Then watched his touch rugby game where some bitey things thought they'd have me for their tea. Bastards.

Sunday Jul 5, 2015 #

Run race 1:35:58 [3] 10.0 mi (9:36 / mi)

Spires 10mile event near chesterfield.

Warm. Hilly. Got my mileage in however.

Saturday Jul 4, 2015 #

Cycling 2:35:00 [3] 26.0 mi (5:58 / mi)

Sunny afternoon cycle with gaz to castle donnington and back with a pub stop at Trent lock on way back. Head wind all way out so was much slow out than. Sck. Lovely lovely weather for cycling too warm for running even 8pm so don't feel bad for missing it. Bruised hands and bum.cycling is annoying.

Friday Jul 3, 2015 #

Run 19:43 [3] 2.07 km (9:31 / km)

This was supposed to be a easy 5 miler but was at lunch in the midday heat so cut it back (was doing it at lunch as I had beer garden plans with bridge post wor)

Thursday Jul 2, 2015 #

Run 14:22 [3] 1.54 mi (9:20 / mi)

Run to the campus

Run 15:00 [3] 1.24 mi (12:06 / mi)

15 mins of intervals , 30 on 60off

Run 20:11 [3] 2.14 mi (9:26 / mi)

Run home

Wednesday Jul 1, 2015 #

Fitness Class 1:00:00 [3]

Circuits.

Hard work.

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