Training Log Archive: CharlWardIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
Running 38:09 [3] 7.21 km (5:17 / km) +200m 4:39 / km
Up the hill and back down again; found some good footpaths, saw many lizzards and the football stadium.
Wednesday Jul 30, 2014 #
Running 52:00 [3] 10.35 km (5:01 / km) +111m 4:46 / km
Tuesday Jul 29, 2014 #
Running 33:00 [3] 7.05 km (4:41 / km) +80m 4:26 / km
[set 1] 3 mins @ 12kph / 1%, -
2 mins @ 13.5kph / 1%, 15kph / 1%, 13.5kph / 1%,
3 mins @ 12kph / 1% -
[set 2 and 3] 2 sets of 2 mins @ 13.5kph / 1%, 1 min @ 15kph / 1%, 2 mins @ 13.5kph / 1% - (1 min @ 15kph / 1% between) -
[set 4] 3 mins @ 12kph / 1%, -
2 mins @ 13.5kph / 1%, 15kph / 1%, 13.5kph / 1%,
3 mins @ 12kph / 1%
Monday Jul 28, 2014 #
Running 31:00 [3] 6.35 km (4:53 / km) +65m 4:39 / km
5 mins @ 12kph / 1%, -
3 mins @ 12.5kph, 13kph, 13.5kph, 13kph, 13.5kph, 13kph, 12.5kph - all at 1%, -
5 mins @ 12kph / 1%
Sunday Jul 27, 2014 #
Running 52:05 [3] 10.31 km (5:03 / km) +147m 4:43 / km
Lovely run around the coastline, nice footpaths and scenery.
Saturday Jul 26, 2014 #
Running 25:00 [3] 5.33 km (4:41 / km) +35m 4:32 / km
Progression run - 5 min @ 12kph, 3 min @ 13kph,14kph,15kph,14kph,13kph, 5 min @ 12kph
Friday Jul 25, 2014 #
Running 30:00 [3] 6.0 km (5:00 / km)
Thursday Jul 24, 2014 #
Running 28:17 [3] 5.51 km (5:08 / km) +30m 5:00 / km
Wednesday Jul 23, 2014 #
Running 18:46 [5] 5.2 km (3:37 / km)
1000, 5x200, 1000, 4x300, 1000.
Tough session, especially after such a long time off from workouts.
1000, 3:50
200's, 41,41,41,40,41
1000, 3:39
300's, 1:03, 1:03, 1:02, 1:02
1000, 3:40
Running warm up/down 16:52 [2] 3.21 km (5:15 / km)
Running warm up/down 11:20 [2] 2.07 km (5:29 / km)
Tuesday Jul 22, 2014 #
Running 30:26 [3] 6.0 km (5:04 / km) +140m 4:33 / km
Feeling tired.
Monday Jul 21, 2014 #
Running 42:36 [3] 7.96 km (5:21 / km) +173m 4:50 / km
Sunday Jul 20, 2014 #
Orienteering 32:39 [4] 7.35 km (4:27 / km) +48m 4:18 / km
Just one bad route choice, otherwise good. Feeling tired though.
Running warm up/down 18:48 [2] 3.41 km (5:31 / km) +25m 5:19 / km
Saturday Jul 19, 2014 #
Running 46:20 [3] 8.25 km (5:37 / km) +265m 4:50 / km
Feeling a bit tired but not too bad.
Friday Jul 18, 2014 #
Running 33:52 [4] 7.19 km (4:43 / km) +154m 4:15 / km
Started at a normal pace, dad pushed on down the hill to Coomber Dale so I took the challenge on.
Thursday Jul 17, 2014 #
Running 30:58 [3] 6.09 km (5:05 / km) +138m 4:34 / km
Wednesday Jul 16, 2014 #
Running 25:51 [2] 4.99 km (5:11 / km) +41m 4:59 / km
Tuesday Jul 15, 2014 #
Running 27:43 [5] 7.13 km (3:53 / km) +48m 3:46 / km
A good start, tucking in behind dad for pacing. Went ahead after the turn at Dalton but started to tire with about 2k to go. Held on to stay infront of those behind.
Running warm up/down 16:49 [2] 3.11 km (5:24 / km) +28m 5:10 / km
Running warm up/down 9:44 [1] 1.59 km (6:07 / km) +13m 5:53 / km
Monday Jul 14, 2014 #
Running 22:20 [2] 4.36 km (5:07 / km) +28m 4:58 / km
Sunday Jul 13, 2014 #
Orienteering 37:06 [5] 8.42 km (4:24 / km) +47m 4:17 / km
Around 80 seconds worth of time lost.
~20s on the long leg; missed fence crossing
~30s 9-10; is it ever a good idea to go through a rough field? No.
~20s 16-17; mis-read description
~10s 18-19; missed the shorter track
Annoyed, but still an ok result. Can do better.
Running warm up/down 26:54 [2] 4.36 km (6:10 / km) +37m 5:55 / km
Saturday Jul 12, 2014 #
Orienteering 14:37 [4] 3.08 km (4:45 / km) +49m 4:24 / km
Orienteering 14:16 [4] 3.11 km (4:35 / km) +26m 4:24 / km
Running warm up/down 42:35 [2] 7.38 km (5:46 / km)
Friday Jul 11, 2014 #
Running 18:48 [2] 3.56 km (5:17 / km) +27m 5:05 / km
Thursday Jul 10, 2014 #
Running warm up/down 8:25 [2] 1.57 km (5:22 / km)
Orienteering 50:00 [3] 9.5 km (5:16 / km)
Wednesday Jul 9, 2014 #
Running 24:56 [2] 4.75 km (5:15 / km) +27m 5:06 / km
Tuesday Jul 8, 2014 #
Running 37:34 [3] 7.22 km (5:12 / km) +140m 4:45 / km
Monday Jul 7, 2014 #
Running 32:06 [2] 5.99 km (5:22 / km) +136m 4:49 / km
Sunday Jul 6, 2014 #
Orienteering 34:13 [5] 7.93 km (4:19 / km) +16m 4:16 / km
Not bad, could have taken a few better routes. Working hard.
Orienteering 11:05 [4] 2.47 km (4:29 / km)
Had to stop from 1-2, blocked by people and then by a taped off area. Otherwise good.
Saturday Jul 5, 2014 #
Running 24:21 [2] 4.34 km (5:37 / km) +28m 5:26 / km
Friday Jul 4, 2014 #
Running warm up/down 38:22 [2] 6.58 km (5:50 / km) +149m 5:14 / km
Orienteering 19:34 [5] 4.14 km (4:44 / km) +85m 4:17 / km
Orienteering 22:30 [3] 4.27 km (5:16 / km) +107m 4:41 / km
Thursday Jul 3, 2014 #
Orienteering 37:57 [5] 8.77 km (4:20 / km) +50m 4:12 / km
Feeling tired but ran reasonably well. Some time losses, but overall pleased.
Running warm up/down 13:34 [2] 2.45 km (5:32 / km) +22m 5:18 / km
Running warm up/down 15:22 [1] 2.39 km (6:26 / km) +23m 6:08 / km
Wednesday Jul 2, 2014 #
Running 23:25 [2] 4.35 km (5:23 / km) +27m 5:13 / km
Tuesday Jul 1, 2014 #
Running race 59:46 [5] 13.49 km (4:26 / km) +196m 4:08 / km
A big pb again, which is the main thing.. Perhaps started a little fast, but felt pretty even the whole way round, wish I'd had a bit more of a kick in the last few km's.
Running warm up/down 21:46 [2] 3.48 km (6:15 / km) +26m 6:02 / km