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Training Log Archive: Stevek

In the 7 days ending Jun 6, 2011:

activity # timemileskm+m
  Running road2 1:45:26 13.15(8:01) 21.16(4:59) 255
  Running Trail2 1:16:45 8.75(8:47) 14.08(5:27) 294
  Orienteering1 1:09:37 7.47(9:19) 12.02(5:48) 32625 /29c86%
  Warm Up/Down1 6:39 0.62(10:44) 1.0(6:40) 7
  Total5 4:18:27 29.98(8:37) 48.25(5:21) 88225 /29c86%
  [1-5]5 4:15:29

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TuWeThFrSaSuMo

Monday Jun 6, 2011 #

6 PM

Running Trail 21:03 intensity: (10 @0) + (1:18 @1) + (3:21 @2) + (15:32 @3) + (42 @4) 4.08 km (5:10 / km) +52m 4:51 / km
ahr:136 max:153 shoes: Nike Lunarglide

Easy run along canal and back with Cow Lane for a hill

Sunday Jun 5, 2011 #

Event: Nottingham City Race (Nopesport Urban League)
 
11 AM

Orienteering race 1:09:37 [4] *** 12.02 km (5:48 / km) +326m 5:06 / km
ahr:141 max:153 spiked:25/29c shoes: Nike Pegasus

Biggest error for a long time.
Worked out a good route into control 25 and then acted on it. Unfortunately went straight form 23 to 25 punched 25 checked code and realised mistake.
Had to go all way back to 24 and then back again to 25!
Lost about six minutes on that leg.
23 - 24 7.32 slowest of class. Next slowest 2.20 most took just over the minute!
Quite a few seen to take route choices through supposedly locked gates.

Saturday Jun 4, 2011 #

1 PM

Warm Up/Down 6:39 intensity: (3 @0) + (23 @1) + (6:13 @2) 1.0 km (6:40 / km) +7m 6:27 / km
ahr:118 max:128 shoes: Nike Pegasus

Running road race 45:16 intensity: (7 @0) + (1:34 @1) + (19 @2) + (6:15 @3) + (37:01 @4) 9.98 km (4:32 / km) +86m 4:21 / km
ahr:152 max:162 shoes: Nike Pegasus

Kirkby Malzeard 10k race
Ungulating course
Just ahead of Kev loftus though he was in a sailors outfit,further ahead of "banana man" kev lenihan.

Thursday Jun 2, 2011 #

6 PM

Running road 1:00:10 intensity: (2:05 @0) + (31 @1) + (8:02 @2) + (36:53 @3) + (12:39 @4) 11.18 km (5:23 / km) +169m 5:00 / km
ahr:140 max:157 shoes: Nike Lunarglide

NDRC training run
Steady run hot day

Tuesday May 31, 2011 #

6 PM

Running Trail 55:42 intensity: (33 @0) + (57 @1) + (13:22 @2) + (25:38 @3) + (15:12 @4) 10.0 km (5:34 / km) +242m 4:58 / km
ahr:139 max:161 shoes: Nike Lunarglide

NDRC runnig session.
Intervals in Tapton 5 x 1km with hill on each lap.
Work up hill then jog recovery on downhill.

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