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Training Log Archive: wooders

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  running6 3:33:53 24.85(8:36) 40.0(5:21) 250
  Orienteering1 1:30:13 8.22(10:58) 13.23(6:49)
  Strength + Conditioning3 1:30:00
  Drills1 43:00 1.37(31:27) 2.2(19:33)
  Spinning1 20:00
  Swimming 1 20:00
  Total8 7:57:06 34.44 55.43 250

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Sunday Oct 16, 2016 #

Orienteering 50:13 [3] 9.23 km (5:26 / km)
shoes: Ice Bug Zeal

CSC short brown.

Orienteering 40:00 [1] 4.0 km (10:00 / km)
shoes: Ice Bug Zeal

Control collecting - every control was grippled, despite being in the middle of a forest, absolute long man.

running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Ice Bug Zeal

Saturday Oct 15, 2016 #

Spinning 20:00 [2]

Swimming 20:00 [3]

having a rest day, only my first week back in the game so don't want to over do it and CSC tomorrow.

Friday Oct 14, 2016 #

7 AM

Drills 43:00 [2] 2.2 km (19:33 / km)
shoes: New balance

rachels drills - good turn out this morning

running warm up/down 10:00 [3] 1.85 km (5:24 / km)
shoes: New balance

to and from weston park
5 PM

Strength + Conditioning 30:00 [1]

Thursday Oct 13, 2016 #

running 25:09 [3] 4.95 km (5:05 / km)
shoes: New balance

wu to nathans then to endcliffe + wd from endcliffe to home

running 39:00 [4] 6.9 km (5:39 / km) +250m 4:47 / km
shoes: New balance

Hills from corner of riverdale road, turning left onto endcliffe vale road and going up to fullwood.
Was 2:45 ~ for a full rep.
Nathan was doing 6 x full rep.
I alternated between the full rep and starting higher up and joining nathan when he was 45s in, meaning i ran a ~ 2:00 minute hill.
Times were 2:47, 1:55, 2:45, 1:56, 2:50, 1:56.
Really good session and meant I could push Nathan when i was on the short rep and then hang on to him on the full reps.

Jog down recoveries.

Wednesday Oct 12, 2016 #

Strength + Conditioning 30:00 [1]

In the S+C room. Dane, Nathan and Tommy in as well. Bashir made a surprise appearance to poke holes in my form on box jumps and squats - quite useful having someone watching I suppose!

running 31:10 [3] 5.9 km (5:17 / km)
shoes: New balance

just wanted to do 30 mins so picked up a map from rachels session and ran around with that for a bit.

Tuesday Oct 11, 2016 #

running 24:38 [3] 5.25 km (4:42 / km)
shoes: New balance

to the track

running (drills) 5:12 [1] 0.2 km (26:00 / km)
shoes: New balance

drills

running 25:00 [3] 5.11 km (4:54 / km)
shoes: New balance

First intervals since before JWOC. Did 3 x 1200m as a nice easy session. Hallamshire session was Miles on every 6 minutes so i just ran with them but only for the first 1200 of the effort.
times were 4:15, 4:10 and 4:12 - very slow but i wanted to keep it steady, tempo almost, as its only the first of the year. long recoveries jogging.

running 9:01 [3] 1.65 km (5:28 / km)
shoes: New balance

to the bus stop

running 4:12 [3] 1.04 km (4:02 / km)
shoes: New balance

home

Monday Oct 10, 2016 #

Strength + Conditioning 30:00 [1]

went to see Si Vardy to plan S + C between now and xmas then did a session.

running 30:31 [3] 6.15 km (4:58 / km)
shoes: New balance

the walkley bolehills one

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