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Training Log Archive: ashleynank

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running6 3:47:43 24.82(9:11) 39.94(5:42) 150
  Orienteering2 1:59:56 10.84(11:04) 17.45(6:52)
  Tennis1 1:00:00
  Total9 6:47:39 35.66 57.39 150

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Thursday Feb 16, 2012 #

Note
(rest day)

Having a rest day and just going for an easy run tomorrow (

Wednesday Feb 15, 2012 #

4 PM

Running warm up/down 17:05 [3] 3.02 km (5:39 / km)
shoes: Karhu Strong

Warm Up 1.57km 8min
Warm Down 1.45km 9.05min
5 PM

Orienteering race 29:29 [4] 6.25 km (4:43 / km)
shoes: Karhu Strong

Orienteering Twilight Event at Heritage Forest. Felt pretty good around the course except for my calf felt like it tightened up a little bit around the course. Brodie beat me by 8 seconds even though he ran a km further but he was faster due to his tempo run on just tracks adding extra distance

Tuesday Feb 14, 2012 #

4 PM

Running warm up/down 25:18 [3] 5.42 km (4:40 / km)
shoes: Karhu Strong

Bit Faster and further than my usual warmup which was 4.09km and 19.04mins. Warm down 1.33km and 6.14mins.

Running 18:02 [4] 3.08 km (5:51 / km)
shoes: Karhu Strong

Intervals with a pretty elite running group that brodie does intervals with. 4x500m intervals but they actually ended up being 520m. 90 second recovery between each one.
1st 500m = 1.38min (did it a tad fast)
2nd 500m = 1.40min
3rd 500m = 1.40min
4th 500m = 1.41min
Pushed it pretty hard to try and keep that 1.40min for the 520m.
Others did 6x500m so I just half paced the last 1km in 5.24min.

Monday Feb 13, 2012 #

1 PM

Tennis 1:00:00 [3]
shoes: Karhu Strong

Casual game of tennis with Luke. Lost 6-4 and then was winning 2-1 before givIng up due to it being so hot!
4 PM

Running (Monday Running Group) 45:00 [3] 6.7 km (6:43 / km) +150m 6:02 / km
shoes: Karhu Strong

Monday Running Group easy run :)

Sunday Feb 12, 2012 #

Running (Cruise Intervals) 24:49 [3] 5.71 km (4:21 / km)
shoes: Karhu Strong

Cruise Intervals at Heritage Forest.

2 x 2km with 6 minute float.
First 2km at 7.23 (3.41km pace)
1km, 6 minute float
Second 2km at 7.24 (3.42km pace)
700m, 4 minute recovery

Decided to sit out the third set because i didn't want to push it too hard. Felt pretty good though
4 PM

Running warm up/down 19:42 [3] 3.56 km (5:32 / km)
shoes: Karhu Strong

Warm Up and down around heritage forest

Saturday Feb 11, 2012 #

11 PM

Orienteering (Long Terrain Running) 1:30:27 [3] 11.2 km (8:05 / km)
shoes: Inov-8 X-talon 212

Brodie set a 10.4km course around the map Benbullen. Unfortunately all electric fances were still on. First leg was from one side to the other and on my garmin my route was 2.7km with a quite direct route. Didn't feel to bad until control 5 where on the way there was a fence to high to jump which happened to be electric and i got zapped twice before getting over. For the rest of course gept steady pace which was quite slow due to terrain. Overall not a bad run :)

Monday Feb 6, 2012 #

4 PM

Running (Monday Running Group) 1:17:47 [3] 12.45 km (6:15 / km)
shoes: Karhu Strong

Monday Runs up and running again!!

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