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Training Log Archive: TimM

In the 11 days ending Jul 15, 2013:

activity	#	time	miles		km		+m
Running	5	3:18:05	25.32	(7:49)	40.76	(4:52)	346
S&C / Core / Plyo / Flexi	4	45:00
Orienteering	1	27:18	3.36	(8:08)	5.41	(5:03)	47
Running Drills	1	13:59	0.64	(21:45)	1.03	(13:31)	1
Total	9	4:44:22	29.33		47.2		394
[1-5]	7	3:27:47

1:26

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Thursday Jul 11, 2013 #

9 AM

Running 40:01 [0] 7.9 km (5:04 / km) +57m 4:53 / km

Wednesday Jul 10, 2013 #

7 PM

Running 36:34 [0] 8.49 km (4:18 / km) +110m 4:03 / km

Tuesday Jul 9, 2013 #

Note
(rest day)

rr10 tomorrow then will try to get a run in on thursday before flying to portugal for a week

Monday Jul 8, 2013 #

6 PM

Running 6:35 [2] 1.38 km (4:46 / km) +2m 4:44 / km
shoes: Asics Gel Fuji Trainer

straight out after woc sprint finished

Running Drills 13:59 [2] 1.03 km (13:31 / km) +1m 13:27 / km
shoes: Asics Gel Fuji Trainer

Running 1:32 [5] 0.53 km (2:54 / km) +8m 2:42 / km
shoes: Asics Gel Fuji Trainer

3x(flat sprint, hill sprint, slight downhill sprint)

Running 9:25 [2] 1.95 km (4:50 / km) +14m 4:40 / km
shoes: Asics Gel Fuji Trainer

10 PM

S&C / Core / Plyo / Flexi 10:00 [3]

Sunday Jul 7, 2013 #

10 AM

Running long 1:00:00 [2] 11.0 km (5:27 / km) +112m 5:11 / km
shoes: Asics Gel Fuji Trainer

On Highland Water. Garmin died. Very hot

5 PM

S&C / Core / Plyo / Flexi 10:00 [3]

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland

9 AM

Running 18:58 [5] 5.0 km (3:48 / km) +43m 3:38 / km
shoes: Nike's

Parkrun. Really tried to control my pace so started quite sensibly. Got to the hill and just tried to stay at the same pace. The hill lasts for about 800m which is quite a lot for a 5k race. Then the third km i pushed on, but suddenly felt very bad on the 4th km which winds past a lake, but picked it up again on the last km.

Orienteering 27:18 [5] 5.41 km (5:03 / km) +47m 4:50 / km
shoes: Nike's

straight to the summer series event. good course with some route choices. felt tired though from the parkrun and made a few mistakes and silly routes.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Nike's

6 PM

S&C / Core / Plyo / Flexi 15:00 [3]

Friday Jul 5, 2013 #

Note
(rest day)

At Thorpe Park all day = queuing all day

10 PM

S&C / Core / Plyo / Flexi 10:00 [3]

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