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Training Log Archive: CharlWard

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	23	12:58:27	91.03	(8:33)	146.5	(5:19)	2649
Orienteering	6	3:46:39	24.95	(9:05)	40.16	(5:39)	635
Football	2	1:15:00
Bouldering	1	30:00
Total	26	18:30:06	115.99		186.66		3284

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Sunday Sep 30, 2012 #

Running 32:37 [4] 6.8 km (4:48 / km) +90m 4:30 / km

Endcliffe/Bingham park loop, opposite way round to the other times. Found it harder, but not sure if that's because i ran faster..
Also slightly less ill, yay.

Saturday Sep 29, 2012 #

Running 44:27 [3] 8.36 km (5:19 / km) +180m 4:48 / km
(sick)

Rivelin Loop. Feeling ill. Got more voice back, but coughing lots.

Friday Sep 28, 2012 #

Note
(sick)

Lectures 9-3 and work 5-9 again. Still no voice.

Thursday Sep 27, 2012 #

Note
(sick)

Woke up with no voice. Lectures 9-4 and then work 5-9 in the evening.

Tuesday Sep 25, 2012 #

Running 33:03 [3] 6.48 km (5:06 / km) +72m 4:50 / km

Same as other day. Rainy and cold again. Legs feel like they are going to fall off.

Monday Sep 24, 2012 #

Football 30:00 [2]

A bit of a kick around.

Running 20:31 [2] 3.7 km (5:33 / km) +73m 5:03 / km

Post football short run to Crookes Park. Even ran up Conduit at the end.
Booked doctors (in hope for physio referal) for Wednesday.

Sunday Sep 23, 2012 #

Running 33:00 [3] 6.57 km (5:01 / km) +70m 4:46 / km

From Home through Broomhill, past Ranmoor and down to Bingham Park. Then through Endcliffe park and back up to Broomhill to finish. Longer than i thought it was going to be. Also rainy.

Saturday Sep 22, 2012 #

Bouldering 30:00 [3]

Morning bouldering at goodwin, got in for free because of work, yayy!

Orienteering 31:01 [3] 4.73 km (6:33 / km) +82m 6:02 / km

Endcliffe Park Sprintervals. Enjoyed them.

Running warm up/down 12:56 [2] 2.3 km (5:37 / km)

wu/wd

Thursday Sep 20, 2012 #

Running 45:39 [2] 7.98 km (5:43 / km) +190m 5:07 / km

Rivelin loop, first half with Vanessa and second half on my own. Felt good to get out.
Have been ignoring the pain in the arch of my left foot, but now it hurts both when running and walking, and sometimes when just sat down :(

C • Go and see Kim 2

Wednesday Sep 19, 2012 #

Running 25:20 [3] 4.88 km (5:11 / km) +100m 4:43 / km

Crookes Valley Park. Very tired after not much sleep (didn't even go out, just couldn't sleep) and i wore and tshirt and was too hot.

Tuesday Sep 18, 2012 #

Running 41:17 [3] 7.5 km (5:30 / km) +170m 4:57 / km

Tried to find a new route a bit shorter than yesterdays. Ended up going down some uneven/rocky tracks which slowed progress considerably. Overall not very successful but a run at least.

Monday Sep 17, 2012 #

Running 45:22 [3] 8.44 km (5:23 / km) +210m 4:47 / km

Rivelin Loop. Felt surprisingly good up Coppice track. Wasn't sure how far the run would be but think its a decent distance/time/climb to do as a regular - and mainly off-road. Would perhaps have more warm up and less warm down next time.

Sunday Sep 16, 2012 #

Note
(rest day)

At work 9-5.

Saturday Sep 15, 2012 #

Orienteering 22:15 [4] 4.2 km (5:18 / km) +15m 5:12 / km

Rowntree Park, superstars course.

Orienteering 17:15 [4] 3.24 km (5:19 / km)

Rowntree Park - stars course.

Running warm up/down 9:40 [2] 1.9 km (5:05 / km)

WU/WD

Friday Sep 14, 2012 #

Running 31:40 [2] 5.98 km (5:18 / km) +131m 4:46 / km

Beverley Clump. V tired.

Thursday Sep 13, 2012 #

Running 44:00 [5] 7.95 km (5:32 / km) +37m 5:25 / km

Hallamshire Fartlek session. Ran from Hillsboirugh park, down to Beeley Woods and along a path next to the river. Various efforts from 30s to 2m30. 10mins warm up and warm down.

Cumulative Hard reps: 11m 10s, 3.05k, 20m climb (3:33 m/k)

Running 29:35 [2] 5.27 km (5:37 / km) +80m 5:13 / km

Warm up/down down. From home to the Johnsons, and then from Hillsborough Park to home. Walked some of the way back as the hill was really long.

Wednesday Sep 12, 2012 #

Running 34:32 [3] 6.12 km (5:39 / km) +112m 5:10 / km

Little Wold with two loops around the back. Relaxed and easy.

Tuesday Sep 11, 2012 #

Running 48:25 [3] 9.45 km (5:07 / km) +234m 4:34 / km

Diamond Cottage top woods. Feeling much better than last week.

Monday Sep 10, 2012 #

Running 36:19 [3] 7.15 km (5:05 / km) +140m 4:38 / km

Railway End. Head wind back up Coomber Dale which made it a bit harder.

Sunday Sep 9, 2012 #

Orienteering 34:19 [4] 6.94 km (4:57 / km) +138m 4:30 / km

Knaresborough Urban from earlier in the year, done backwards missing out the school controls. Good run, took some different (not always better) routes. Tiring towards the end.

Running 6:01 [2] 1.06 km (5:41 / km) +12m 5:22 / km

Warm Down.

Saturday Sep 8, 2012 #

Orienteering 35:46 [3] 5.6 km (6:23 / km) +45m 6:08 / km

HBCP 'Sprintervals'. Worked hard when i could, i.e. on the paths. Not very quick through the woods or up/down steps. Made a change being in non-urban terrain whilst orienteering. Thought it was alright but prefer urban.

Running warm up/down 13:39 [2] 2.54 km (5:22 / km) +32m 5:03 / km

WU/D from the car to the start and from the finish to the car.

Friday Sep 7, 2012 #

Running 28:04 [2] 5.32 km (5:17 / km) +100m 4:49 / km

Little Wold one loop, nice recovery.

Thursday Sep 6, 2012 #

Running 36:52 [3] 7.17 km (5:09 / km) +150m 4:39 / km

Railway End. Feeling a bit tired but enjoyed it.

Wednesday Sep 5, 2012 #

Running 19:22 [5] 4.65 km (4:10 / km) +70m 3:52 / km

Drewton Loop, different intervals.
1.04k, 5:58, 70m climb
1.08k, 4:11, downhill
0.6k, 2:12, flat
0.59k, 2:09, flat
0.7k, 2:37, flat
0.62k, 2:15, flat

Running 22:28 [2] 3.52 km (6:23 / km) +24m 6:10 / km

Warm Up / Warm Down + active rests between intervals
4:45 for .83km + 14 metres (initial warm-up)
2:17 for .39km / 2:05 for .26km / 1:30 for .25km / 2:40 for .4km
9:11 for 1.39km (final warm down)

Orienteering 16:06 [2] 2.45 km (6:34 / km) +65m 5:48 / km

Mums course following dad as a warm down afterwards.

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