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Training Log Archive: redrider

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Trail running4 2:14:00 12.74(10:31) 20.5(6:32) 44
  Orienteering3 2:00:38 13.82(8:44) 22.24(5:25) 567
  Running2 1:35:00 9.32(10:12) 15.0(6:20)
  Strength2 45:00
  Cross training1 30:00 0.93(32:11) 1.5(20:00)
  Total7 7:04:38 36.81 59.24 611

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Sunday Apr 15, 2012 #

Trail running warm up/down 13:00 [1] 1.8 km (7:13 / km) +44m 6:26 / km

Orienteering 46:00 [4] 7.1 km (6:29 / km) +235m 5:34 / km

Orienteering Lickey Hills. Ran the Blue course from the west midlands league 2009 (http://www.harlequins.org.uk/results/20090215_C4_F...) and won it by over 5min. Didn't push too hard (only 90% or so) but orienteered well and ran all the climbs. Good course and awesome steep hills! A few more rhododendrons than on the old map but terrific terrain in any case. Have to go back there to do some hill work.

Trail running warm up/down 6:00 [1] 0.7 km (8:34 / km)

Trail running 40:00 [1] 7.0 km (5:43 / km)

easy recovery run around the lakes in the evening. the sunset was just incredible!

Saturday Apr 14, 2012 #

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)

warm up + some drills before the sprint training + jogging between the sprints.

Orienteering 20:00 [4] 4.5 km (4:27 / km) +12m 4:23 / km

sprint 1 Warwick University with Julie. started in 1min intervals after each other which worked quite well and made me to put some effort in it. Julie did really great on shorter legs and beat me if I hesitated or chose a less optimal route.

Orienteering 8:21 [4] 1.7 km (4:55 / km)

sprint 2 Warwick University. the second course was longer than the first one so we decided to split it into two. good run although there were a few small distracting changes on the map such as new buildings.

Orienteering 13:17 [4] 2.7 mi (4:55 / mi) +10m 4:52 / mi

sprint 3 Warwick. could concentrate quite well until the end and had maybe the best fluency on this one. jumping over a river was more difficult than it looked like on the map and slowed down the pace significantly. otherwise good rhythm all the way trough.

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)

warm down and collecting controls.

Running 15:00 [1] 3.0 km (5:00 / km)

easy recovery run + core in the evening

Strength 15:00 [1]

Friday Apr 13, 2012 #

Running 30:00 [1] 5.0 km (6:00 / km)

easy running 30min. my left glute still not co-operating and I had to skip the training I had planned to do :(

Thursday Apr 12, 2012 #

Strength 30:00 [1]

core 30min + massage 90min. awesome but so painful!

Wednesday Apr 11, 2012 #

Trail running 15:00 [1] 3.0 km (5:00 / km)

15min easy running + 15min on cross-trainer + 15min swimming. my left leg still not working. hopefully massage tomorrow will help.

Cross training 30:00 [1] 1.5 km (20:00 / km)

Tuesday Apr 10, 2012 #

Trail running 30:00 [1] 3.0 km (10:00 / km)

recovery walk 30min + extensive stretching. my left glute is killing me. 7h journey home right after the relay didn't do too good.

Monday Apr 9, 2012 #

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Orienteering 33:00 [4] 4.6 km (7:10 / km) +310m 5:22 / km

JK relay, Newtyle Hill. Easier than I had thought but the heather covered hillside was tough to run. Had a clean run but didn't push too hard today. Took over five places, finishing 8th.
Results: http://www.siresults.co.uk/2012/JK/relay/2-3.html
RouteGadget: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

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