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Training Log Archive: ashleynank

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Running4 4:22:00 26.99(9:43) 43.43(6:02)
  Soccer2 3:10:00 2.8(1:07:57) 4.5(42:13)
  Athletics2 2:45:00 3.37(48:54) 5.43(30:23)
  Orienteering2 1:12:47 7.52(9:41) 12.1(6:01)
  Warmdown/Stretches2 25:18 4.59(5:31) 7.38(3:26)
  Warmup/Stretches2 10:12 1.86(5:28) 3.0(3:24)
  Stretches1 5:00
  Total12 12:10:17 47.13 75.85

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Monday Feb 28, 2011 #

4 PM

Running 55:00 [3] 10.05 km (5:28 / km)
shoes: Karhu Strong

Monday run but today due to my sore knee got a lift home from silverdome rather than running the last 4.5km home.

Sunday Feb 27, 2011 #

9 AM

Running 1:39:00 [3] 16.6 km (5:58 / km)
shoes: Karhu Strong

Run in Freycinet, Coles Bay. Did the wineglass bay hazards beach circuit which was 11.8km in 1.12hrs and then ran back to coles bay which was 4.8km in 27 minutes. Pretty bad running on some of the paths and hard up the over the saddle. Slipped on bare rock and hurt my knee but not very badly

Running warm up/down 8:00 [3] 1.1 km (7:16 / km)
shoes: Karhu Strong

Warmup around coles bay before getting lift to freycinet

Stretches 5:00 [3]
shoes: Karhu Strong

Saturday Feb 26, 2011 #

8 AM

Athletics warm up/down 15:00 [3] 1.2 mi (12:30 / mi)
shoes: Karhu Strong

Warm up plus stretches

Athletics race 1:00:00 [5] 1.0 km (1:00:00 / km)
shoes: Karhu Strong

events were 400m, 100m, discus and high jump so pretty easy day. 400m i did a good time of 60.1, 100m was 14.5, discus 19.50m :) and High Jump was 1.37m. overall some pretty good results :)

Friday Feb 25, 2011 #

4 PM

Soccer 1:30:00 [3] 1.5 km (1:00:00 / km)
shoes: Nike Mercurials

Soccer training. Not many for training so joined in with div 1 team and played game for an hour

Thursday Feb 24, 2011 #

5 AM

Warmdown/Stretches 18 [3] 2.6 mi (7 / mi)
shoes: Karhu Strong

4 PM

Warmup/Stretches 12 [3] 2.0 km (6 / km)
shoes: Karhu Strong

Orienteering race 45:00 [5] 6.6 km (6:49 / km)
shoes: Karhu Strong

Orienteering training course in trevallen set by tommy g. Ran alright but spent a bit of time collecting controls because i ran last. Also found it a bit hard to find some controls because they were just tapes.

Wednesday Feb 23, 2011 #

4 PM

Warmup/Stretches warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Karhu Strong

Short slow jog and stretches

Orienteering race 27:47 [5] 5.5 km (5:03 / km)
shoes: Karhu Strong

Orienteering twilight and Heritage twilight. Easy navigation as always must have either forgot to punch or it didnt register at number 15 because i got a mp. Other than that i had a stupid mistake at number 5 but the rest was all good
5 PM

Warmdown/Stretches 25:00 [2] 3.2 km (7:49 / km)
shoes: Karhu Strong

Jog back to control that i had mp and then a 2.6km warmdown with shuan and brodie. Just a loop around heritage forest.
6 PM

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Karhu Strong

Jog with jaz (dog) around the block to tire her out because she was going crazy. amazingly worked up a sweat because it was still hot!

Tuesday Feb 22, 2011 #

6 PM

Soccer 1:40:00 [4] 3.0 km (33:20 / km)
shoes: Nike Mercurials

U16's soccer training. very easy and pretty boring. best part game against U18's which was 1-1 draw

Monday Feb 21, 2011 #

5 PM

Running 1:20:00 [3] 13.68 km (5:51 / km)
shoes: Karhu Strong

Monday running group with tommy g, shaun, hannah and luke

Sunday Feb 20, 2011 #

8 AM

Athletics race 1:30:00 [5] 2.5 km (36:00 / km)
shoes: Karhu Strong

Time including 10 minute 3 lap warmup with stretches
events: 800m 2.26 (terrible conditions raining and super windy so pretty good time considering) 200m 29.5 (still cant sprint) 70m 10.2, Triple Jump 9.60, Javelin 30.50

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