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Training Log Archive: redrider

In the 7 days ending Apr 7, 2013:

activity # timemileskm+m
  Cycling2 3:12:00 46.42(4:08) 74.7(2:34) 356
  Running4 2:06:28 15.6(8:07) 25.1(5:02) 91
  Orienteering2 1:52:00 10.89(10:17) 17.53(6:23) 519
  Trail running3 1:16:00 6.84(11:07) 11.0(6:55)
  Strength2 45:00
  Total7 9:11:28 79.74 128.33 966

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Sunday Apr 7, 2013 #

Orienteering hills 1:20:00 [4] 12.1 km (6:37 / km) +284m 5:55 / km

O-intervals & hill reps Cannock. 1km warm up + 4 x 0,6-0,7km downhill O-intervals (4:20, 3:40, 3:50, 4:15) followed by 4 hill reps (4:20, 3:30, 3:10, 3:01) + 1km jog to the next start place + 3 downhill O-courses 0,4-0,7km (2:58, 4:40, 5:04) and 3 hill reps (3:58, 4:24, 4:12) + warm down 2km 10min

Saturday Apr 6, 2013 #

Running 13:00 [2] 2.5 km (5:12 / km) +20m 5:00 / km

Running 19:28 [5] 5.0 km (3:54 / km) +20m 3:49 / km
ahr:179 max:191

Brueton park run. Still some work to do but already 22sec faster than last time! That's clear progress!! And not too far from my best times. Getting there again..step by step..

Running 13:00 [2] 2.3 km (5:39 / km) +10m 5:32 / km

Cycling (road) 2:30:00 [3] 59.3 km (2:32 / km) +266m 2:28 / km

Bike ride around Kenilworth. Gorgeous sunshine and clear blue skies! In other words a fantastic day for cycling! Went out directly after the park run so felt a bit tired and out of energy (hadn't have my breakfast yet) at the end but enjoyed it and survived!

Friday Apr 5, 2013 #

Strength (core) 30:00 [2]

Thursday Apr 4, 2013 #

Running intervals 56:00 [4] 10.8 km (5:11 / km) +41m 5:05 / km
ahr:153 max:175

2x10x200m/200m intervals on road. legs felt pretty good although not fully recovered from the JK. looking forward to massage tomorrow.. plantar fasciitis didn't felt much either.

Wednesday Apr 3, 2013 #

Trail running (running drills) 26:00 [2] 3.0 km (8:40 / km)

10min warm up + 10min running drills & jumps + 5min stairs

Running 15:00 [2] 3.0 km (5:00 / km)

Tuesday Apr 2, 2013 #

Trail running (recovery) 25:00 [1] 4.0 km (6:15 / km)

Cycling (recovery) 42:00 [2] 15.4 km (2:44 / km) +90m 2:39 / km

Strength (core) 15:00 [2]

Monday Apr 1, 2013 #

Running (morning run) 10:00 [1] 1.5 km (6:40 / km)

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 32:00 [5] 5.43 km (5:54 / km) +235m 4:51 / km
ahr:177 max:186

JK relay. Messed it up in the beginning. 1min at control 1 and another minute at control 4. Route choice to control 7 was a bit slow too (30sec). So quite disappointed to my own run. Came in 3min after Tessa, Hollie & Cat who all run the same course. Julie & Sophie ran well and we finished 4th.
Results: http://www.cix.co.uk/~neper/jk2013/day4/classb.htm
Splits: http://www.cix.co.uk/~neper/jk2013/day4/crs2-bb.ht...

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

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