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Training Log Archive: A damp otter

In the 7 days ending Nov 18, 2015:

activity	#	time	miles		km		+m
Running	8	4:31:30	36.46	(7:27)	58.67	(4:38)	1218
Orienteering	1	58:23	5.31	(10:59)	8.55	(6:50)	170
Strengh and conditioning	2	55:00
Warm up/ Warm down	4	48:46	5.81	(8:24)	9.35	(5:13)	38
Total	13	7:13:39	47.58		76.57		1426

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Wednesday Nov 18, 2015 #

7 AM

Warm up/ Warm down warm up/down (Jog to Goodwin) 10:44 [2] 2.19 km (4:54 / km)
shoes: Inov8 f-lite 195 (white)

Jog to Goodwin.

Strengh and conditioning (Gym) 30:00 [2]

SENS core session and then a short gym session.

C • SENS 5

8 AM

Running (Easy run ) 44:48 [2] 9.55 km (4:41 / km) +183m 4:17 / km
shoes: Inov8 f-lite 195 (white)

Easy run from Goodwin, legs felt dreadful for the first 10 mins after the gym but after that they were ok. Had to stop twice to go to the toilet.

Tuesday Nov 17, 2015 #

6 PM

Running (Run to Tim's) 17:15 [2] 3.23 km (5:20 / km) +94m 4:40 / km
shoes: Inov8 f-lite 195 (white)

Run to Tims Via Broomhill.

7 PM

Running hills (Springvale spirals ) 30:08 [5] 7.6 km (3:58 / km) +307m 3:18 / km
shoes: Inov8 f-lite 195 (white)

Springvale spirals In a mini Hurricane. More enjoyable than expected, but really rough conditions for doing anything in. Felt comfortable throughout which was good.

8 PM

Warm up/ Warm down warm up/down (Warm down jog) 18:10 [2] 3.35 km (5:25 / km) +38m 5:08 / km
shoes: Inov8 f-lite 195 (white)

Warm down jog back with Nathan.

Monday Nov 16, 2015 #

4 PM

Running (Easy run Porter) 38:47 [2] 7.83 km (4:57 / km) +102m 4:39 / km
shoes: Inov8 f-lite 195 (white)

Easy run with Nathan up Porter then along Fulwood.

5 PM

Strengh and conditioning (Circuits) 25:00 [2]

Shuoc circuits.

6 PM

Warm up/ Warm down warm up/down (warm down jog) 9:12 [2] 1.81 km (5:05 / km)
shoes: Inov8 f-lite 195 (white)

Warm down jog back home.

Sunday Nov 15, 2015 #

2 PM

Running (Steady Fullwood) 44:11 [2] 9.48 km (4:40 / km) +170m 4:17 / km
shoes: Inov8 f-lite 195 (white)

Steady road loop round Fullwood.

Saturday Nov 14, 2015 #

12 PM

Running (Steady Forge dam) 38:42 [2] 8.37 km (4:37 / km) +89m 4:23 / km
shoes: Inov8 f-lite 195 (white)

Steady run up to Forge dam and back, had to stop to go to the toilet.

Friday Nov 13, 2015 #

7 PM

Running (Steady Fulwood loop) 45:24 [2] 9.6 km (4:44 / km) +184m 4:19 / km
shoes: Inov8 f-lite 195 (white)

Hilly run round Fullwood.

Thursday Nov 12, 2015 #

6 PM

Running tempo (3k threshold ) 12:15 [5] 3.01 km (4:04 / km) +89m 3:33 / km
shoes: Inov8 X- talon 190 (3)

3k threshold from hunters bar roundabout to Banners cross, busy, raining and all up hill. Not enjoyable.

Warm up/ Warm down warm up/down (Jog to Ecllesall woods) 10:40 [3] 2.0 km (5:20 / km)
shoes: Inov8 X- talon 190 (3)

Jog down to Ecclesall woods and then a short warm
Up jog with Will.

7 PM

Orienteering (Sens Ecllesall woods) 58:23 [3] 8.55 km (6:50 / km) +170m 6:13 / km
shoes: Inov8 X- talon 190 (3)

Sens Trains round Ecclesall woods with Will and Dane, even with controls Ecllesall woods is very tricky at night.

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