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Training Log Archive: JamieP

In the 7 days ending Feb 1, 2016:

activity	#	time	miles		km		+m
Running	6	5:01:17	43.19	(6:59)	69.5	(4:20)	100
Orienteering	1	47:51	6.21	(7:42)	10.0	(4:47)	130
Swimming	1	36:00	0.99	(36:13)	1.6	(22:30)
Total	6	6:25:08	50.39	(7:39)	81.1	(4:45)	230

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Sunday Jan 31, 2016 #

Event: Sport Relief Regional Event

11 AM

Running warm up/down 14:04 [2] 3.1 km (4:32 / km) +12m 4:27 / km
shoes: VJ I-roc

Orienteering 47:51 [4] 10.0 km (4:47 / km) +130m 4:30 / km
shoes: VJ I-roc

Brodsworth
Dead simple navigation but lot of fences and blocks of green forest so plentt of route choice. I'm sure I got a few of them wrong, but hard to tell where from the splits.

Friday Jan 29, 2016 #

6 AM

Running 14:55 [2] 3.3 km (4:31 / km)
shoes: NB450

Swimming 36:00 [2] 1.6 km (22:30 / km)

Not sure if actually quicker than last week or just dodgy counting.

Running 15:00 [2] 3.3 km (4:33 / km)
shoes: NB450

Thursday Jan 28, 2016 #

1 PM

Running warm up/down 20:02 [2] 4.2 km (4:46 / km)
shoes: Asics racing flats

Running tempo 34:00 [4] 9.5 km (3:35 / km)
shoes: Asics racing flats

3 x 10' (2') with Joe and R-H, aiming to get quicker.

3:17, :14, :07

Running warm up/down 14:43 [2] 3.5 km (4:12 / km)
shoes: Asics racing flats

Wednesday Jan 27, 2016 #

7 AM

Running 1:04:12 [2] 14.0 km (4:35 / km) +88m 4:27 / km
shoes: NB450

5 PM

Running 46:33 [2] 10.7 km (4:21 / km)
shoes: NB450

Another Wednesday run with Rupes.

Tuesday Jan 26, 2016 #

6 PM

Running warm up/down 14:40 [2] 3.4 km (4:19 / km)
shoes: Asics racing flats

Running intervals 46:04 [5] 11.2 km (4:07 / km)
shoes: Asics racing flats

Very few distance runners at the track so opted for 8' tempo followed by joining in with Weatherseed's 3 x [700,500,300] (1', 3').

2.4k for the tempo (3:20/km) then two minutes rest.
2:04, 1:26, 46

Then Ryle-Hodges turned up so I swapped to some longer reps for the last two sets - 1.2k, 1k, 800m

3:37, 3:02, 2:17
3:40, 3:00, 2:18

Reasonably consistent given the wind.

Running warm up/down 17:04 [2] 3.3 km (5:10 / km)
shoes: Asics racing flats

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