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Training Log Archive: wooders

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  running7 7:43:46 58.39(7:57) 93.97(4:56) 1606
  Swimming 1 1:05:00
  Orienteering1 33:10 4.36(7:36) 7.02(4:43) 116
  Orienteering (Night)1 30:20 3.6(8:25) 5.8(5:14) 112
  S+C2 28:00
  Drills1 10:00 0.45(22:21) 0.72(13:53)
  Total8 10:30:16 66.8 107.51 1834

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

9 AM

running 1:32:45 [3] 18.2 km (5:06 / km) +405m 4:35 / km
shoes: Nike zoom vomero 11

Working off the Spook hangover with Antonia.

Saturday Nov 25, 2017 #

Orienteering race 11:30 [4] 2.56 km (4:30 / km) +41m 4:10 / km
shoes: vj bold

Spook leg 1

Orienteering race 12:32 [4] 2.63 km (4:46 / km) +41m 4:25 / km
shoes: vj bold

Spook leg 2

Orienteering race 9:08 [4] 1.83 km (4:59 / km) +34m 4:34 / km
shoes: vj bold

Spook leg 3

running 10:00 [2] 1.0 km (10:00 / km)
shoes: vj bold

spook wu/d

running 6:00 [3] 0.51 km (11:46 / km) +2m 11:32 / km
shoes: inov8 x talons

Eccy woods night race wu

Orienteering (Night) race 30:20 [4] 5.8 km (5:14 / km) +112m 4:46 / km
shoes: inov8 x talons

Eccy Woods night race
Real good then head torch died going to 9 so had to find someone with a spare and run the rest with almost no light but i just took the safe options and still smashed the nav perfectly tbh.

running 31:26 [3] 6.24 km (5:02 / km) +117m 4:36 / km
shoes: inov8 x talons

Home from eccy woods

Friday Nov 24, 2017 #

Swimming 1:05:00 [3]

Thursday Nov 23, 2017 #

running 59:51 [3] 11.13 km (5:23 / km) +300m 4:44 / km
shoes: Nike zoom vomero 11

Suffering round Rivelin with nath

S+C 15:00 [1]

Good session climbing this evening.. finished up with the core routine.

Wednesday Nov 22, 2017 #

7 AM

running 21:55 [2] 4.0 km (5:29 / km) +53m 5:08 / km
shoes: Nike zoom vomero 11

pre gym. Legs were fucked. Running 6 + minutes per km for the first two km!
Usually just one long run on Wednesdays but needed this to loosen off.
3 PM

running 1:22:53 [3] 15.54 km (5:20 / km) +436m 4:41 / km
shoes: Nike zoom vomero 11

Rivelin - reservoir - Fox hags and top path.
Lamenting the lack of fellas keen for a Wednesday afternoon rivelin once again.. bring on spook I guess! Struggling to maintain a respectable pace on top path as per usual!

Tuesday Nov 21, 2017 #

running 24:40 [3] 5.44 km (4:32 / km) +31m 4:25 / km
shoes: Nike zoom vomero 11

To track with dane and Nay

running tempo 6:32 [4] 2.0 km (3:16 / km)
shoes: Nike zoom vomero 11

Steady 2km tempo before session.
Thought nath took the 4th lap a bit harder and was working to keep on him then realised he was only doing 1600.

Drills 10:00 [1] 0.72 km (13:53 / km)
shoes: Nike zoom vomero 11

running intervals 19:39 [4] 5.2 km (3:47 / km)
shoes: Nike zoom vomero 11

Split kms
4 x 600m [100m] 400m [200m]
1:52 [32], 1:16 [1:04]
1:52 [33], 1:15 [1:04]
1:54 [29], 1:15 [1:10]
1:54 [32], 1:15 [1:35]

running 8:00 [3] 0.85 km (9:25 / km)
shoes: Nike zoom vomero 11

Strides with Dane

running 16:06 [3] 3.25 km (4:57 / km) +40m 4:40 / km
shoes: Nike zoom vomero 11

Back to cathedral with Daneo

running 3:34 [3] 0.67 km (5:19 / km) +16m 4:45 / km
shoes: Nike zoom vomero 11

Home from bus

Monday Nov 20, 2017 #

running 1:20:25 [4] 19.94 km (4:02 / km) +206m 3:50 / km
shoes: Nike zoom vomero 11

10 easy wu
60 @ 3:48 avg
10:25 wd
Felt fairly comfortable which was nice. Rainy and windy out but warm which was a pleasant change. Just checked and it was 11th place at xc yesterday.

S+C 13:00 [1]

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