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Training Log Archive: mishortkut

In the 7 days ending Mar 14, 2010:

activity # timemileskm+m
  running3 1:34:13 9.79 15.75
  Orienteering1 1:20:50 6.54(12:21) 10.53(7:41) 52013 /18c72%
  Hill run1 1:05:42 5.95(11:03) 9.57(6:52) 620
  Total4 4:00:45 22.28 35.85 114013 /18c72%
averages - weight:79kg

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Sunday Mar 14, 2010 #

12 PM

running warm up/down 10:00 [1]
weight:78.8kg (injured)

Warmup - no warmdown as knee was too sore.

Orienteering race 1:20:50 [4] **** 10.53 km (7:41 / km) +520m 6:09 / km
spiked:13/18c weight:78.8kg (injured)

Leinster League event at Carnawaddy - beaut day and dry underfoot so fast running was to be had by those that can run fast!

Happy with the technical legs that i spiked, lost most time on the long legs and climbs, but was generally pleased with my run.

http://i726.photobucket.com/albums/ww269/team_dirt...

Jack left about 10 mins ahead of me and i Niavelly expected to catch him at some stage but he was nowhere to be seen - probably because he finished about 18 mins before me!

Harry and James had solid enough runs on tough terrain - Nice day out.

Saturday Mar 13, 2010 #

6 PM

Hill run 1:05:42 [4] 9.57 km (6:52 / km) +620m 5:11 / km
weight:79.4kg (injured)

Hill run up Slieve Croob with Jack (twin peaks)

first time up croob for a couple of months - Jack has lost some climbing strength, something to work on. Hill and Dale series starting in April so that will help.

Wednesday Mar 10, 2010 #

10 PM

running 47:58 [2] 9.0 km (5:20 / km)
weight:79.2kg (injured)

Easy run out to Ballynahinch and back up the hill.

-5c, the frost was penetrating (my knee!)

Tuesday Mar 9, 2010 #

6 PM

running hills 36:15 [3] 6.75 km (5:22 / km)
weight:79kg (injured)

3 mile loop with Jack.

added 5 sets of hill reps (5 X 200m at level 5 intensity)

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