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Training Log Archive: wooders

In the 7 days ending Feb 11:

activity # timemileskm+m
  running9 6:20:47 47.94(7:57) 77.15(4:56) 1214
  Orienteering (Sprint)2 1:20:14 10.42(7:42) 16.77(4:47) 290
  Swimming 1 45:00
  S+C1 30:00
  Drills1 10:00 0.25(40:14) 0.4(25:00)
  Total12 9:06:01 58.61 94.32 1504
averages - weight:72.3kg

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MoTuWeThFrSaSu

Sunday Feb 11 #

9 AM

running 1:17:31 [3] 16.18 km (4:47 / km) +330m 4:21 / km
shoes: Nike Pegasus 32

Snowy porter summit

Saturday Feb 10 #

running 4:25 [1] 0.72 km (6:08 / km) +18m 5:27 / km
shoes: Nike Pegasus 32

To charlottes

running 11:06 [2] 2.0 km (5:33 / km) +25m 5:13 / km
shoes: Nike Pegasus 32

Wu for sprint one

Orienteering (Sprint) 17:55 [4] 4.32 km (4:09 / km) +42m 3:57 / km
shoes: Nike Pegasus 32

Sprint around greenland

running warm up/down 12:39 [3] 2.41 km (5:15 / km) +23m 5:01 / km
shoes: Nike Pegasus 32

Wd for c1

Orienteering (Sprint) 31:00 [4] 6.1 km (5:05 / km) +114m 4:39 / km
shoes: Nike Pegasus 32

Sprint c2

running 11:22 [2] 2.15 km (5:17 / km)

Run home from c2

Friday Feb 9 #

7 AM

Swimming 45:00 [3]

Good swim! Going to maintain the Friday swim day as when I abandoned it in November and December chasing more miles it led to injury! Think swimming and a day off running keeps my body and mind healthy!

Thursday Feb 8 #

running warm up/down 6:53 [2] 1.15 km (5:59 / km) +71m 4:34 / km
shoes: Nike Pegasus 32

Wd
5 PM

Orienteering (Sprint) 31:19 [4] 6.35 km (4:56 / km) +134m 4:28 / km
shoes: Nike Pegasus 32

Hill rep then Orienteering down sprintervals in ponderosa housing estate.

Wednesday Feb 7 #

7 AM

S+C 30:00 [1]
weight:72.3kg

5 PM

running 1:41:38 [2] 17.3 km (5:52 / km) +472m 5:10 / km
shoes: Nike Pegasus 32

Death by Rivelin

Tuesday Feb 6 #

7 AM

running 28:47 [2] 5.5 km (5:14 / km) +93m 4:50 / km
shoes: Nike Pegasus 32

Prebreakfast to the gym
5 PM

running warm up/down 23:53 [3] 5.31 km (4:30 / km) +30m 4:22 / km
shoes: Nike Pegasus 32

To track. Ellen and the girls were running a bit quick for my liking!
6 PM

Drills 10:00 [1] 0.4 km (25:00 / km)
shoes: Nike Pegasus 32

Cold, cold drills.

running intervals 26:11 [4] 6.9 km (3:48 / km)
shoes: Nike Pegasus 32

Bondarenkos (Split 2km reps)
(400m/400m, 300m/300m, 200m/200m, 100m/100m) x 3 with 400m jog recovery between sets.
First of each pair was marathon pace second was harder.
7 PM

running 16:30 [2] 3.2 km (5:09 / km)
shoes: Nike Pegasus 32

Wd

Monday Feb 5 #

running 59:52 [3] 14.33 km (4:11 / km) +152m 3:58 / km
shoes: Nike Pegasus 32

Didn't log last week but BUCs XC at the weekend was awesome, may get around to back logging at some point! Thats XC done for me for another year and marks the transition to focusing on getting into orienteering shape for this years goals in the forest!

10 up
40 @ 3:55m/km avg
10 down
Not quite back up to the full 80 yet but will go for it next week!

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