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Training Log Archive: Alex M

In the 7 days ending Dec 13, 2009:

activity # timemileskm+m
  Running4 2:03:23 12.86(9:36) 20.7(5:58) 130
  Orienteering1 1:03:28 4.29(14:48) 6.9(9:12) 225
  Athletics1 54:35 3.11(17:34) 5.0(10:55)
  Circuits3 26:00
  Total6 4:27:26 20.26 32.6 355

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Sunday Dec 13, 2009 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: New Balance Trail 874

Ran down to the start and then back up part of the path a few times, then drills.

Orienteering race 1:03:28 [5] *** 6.9 km (9:12 / km) +225m 7:55 / km
ahr:197 max:207 shoes: New Balance Trail 874

Made a few small mistakes. I was the 4th M14, 16th overall

Saturday Dec 12, 2009 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Green

Ran out to the stadium, then some jogging around the track

Running race (WPTT) 23:14 [5] 5.0 km (4:39 / km)
shoes: New Balance Green

Woodbank Park 5 km time trial instead of the usual Bramhall because my dad needed to plan the O event next week at woodbank.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

Ran part of the way back, with some strtches at the stadium

Note

1:30 of walking round, helping my Dad plan woodbank park score event for next week

Circuits 10:00 [1]

Same as friday

Friday Dec 11, 2009 #

Circuits 10:00 [1]

Same as usual, plus 2 x 30s chair on wall, 2x 30 reps of shin excercises and 2 x 30s plank

Thursday Dec 10, 2009 #

Athletics warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: New Balance Green

ran round 1 and a half times, then did differntent drills and again 1 and a half times round, then some more drills

Athletics race (Radcliffe circuit) 9:35 [4] 2.0 km (4:48 / km)
shoes: New Balance Trail 874

16 seconds slower, i was feeling my legs from last night so it wasnt as flat out as other times, if i hadn't been tired then i would have been about 9:00

Athletics warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance Green

ran round the track 1 and a half times, then did lots of stretches

Wednesday Dec 9, 2009 #

Running 58:09 [3] 9.8 km (5:56 / km) +130m 5:34 / km
ahr:188 max:202 shoes: New Balance Trail 874

Ran with vicky, we got down to the golf course road and had only been going for about 25 minutes, so we went around the pool and back up to the road, then back.

Monday Dec 7, 2009 #

Running race (12 minute run) 12:00 [4] 2.9 km (4:08 / km)
shoes: New Balance Trainers B+W N

12 minute run in PE because it was the ony thing it was safe to do. Got 9.6 laps of 300m astroturf. Didn't push as hard as i usually would because my legs were aching from the weekend. Still only half a lap less than my best.

Circuits 6:00 [1]

Same as the last few days plus 2 x 30s chair on wall

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