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Training Log Archive: ba-ba

In the 7 days ending Jan 30, 2010:

	activity	#	time	miles		km		+m				load
	Running - Road	6	4:27:20	33.09	(8:05)	53.25	(5:01)	725				614.0
	Orienteering	2	1:38:18	8.08	(12:10)	13.0	(7:34)	455	39 /	50c	78%	336.6
	Orienteering - Urban	1	25:00	1.86	(13:25)	3.0	(8:20)	50	15 /	20c	75%	75.0
	Warm up/down	2	17:00	0.62		1.0						17.0
	Total	7	6:47:38	43.65		70.25		1230	54 /	70c	77%	1042.6
averages - sleep:7.3 rhr:53

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Saturday Jan 30, 2010 #

Event: Northern Champs weekend

11 AM

Running - Road 55:00 [2] 10.9 km (5:03 / km) +80m 4:52 / km
slept:6.5 shoes: New Balance N1024

Out to Beeley via Hillsborogh. Then back most of the way. Felt better on the way back than I did on way out.

Orienteering race (Beeley Middle - Black) 41:43 [4] ***** 5.2 km (8:01 / km) +255m 6:27 / km
spiked:20/26c shoes: Inov8 Mudclaw 330 Yellow 2

Aims for the day: 1.) get under 45mins. 2.) Not get passed by TomF, my 2 min man. 3.) Try and have a bit of a race! Managed all 3.
Beeley was so nice today, dry and with low brambles! Running pretty well throughout, but struggled a bit on the hills (esp. to 17), and only got caught in one rogue bramble - makes a change! Pretty clean, only a few minor mistakes/little hesitancies in area with many pits (i.e. leg 3)

3/8 - Bit slow due to checking off features. 30secs in total
18 - dropped down a bit early, checking off features. 20secs.
19 - didn't really get things matched up here, 45secs.
20 - should have just run for the most western path, but got caught up in trying to relocate in the no-mans land between tracks. Then was too south of the circle. (Idiotic dog walker telling me which way everyone else was going). 1min through both mistakes.
25 - thought I'd followed a straight line from the wall well, but was a lot lower than anticipated. 40secs.
26 - far too high to the wrong thicket, due mainly to direction out of 25.

realy enjoyed it, Oing well. Could have got under 40 though ;) Lets see how I get on on an area I've not sussed out tomorrow!

Warm up/down warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Inov8 Mudclaw 330 Yellow 2

Black - Splits

Friday Jan 29, 2010 #

6 PM

Running - Road 37:30 [2] 7.25 km (5:10 / km) +120m 4:47 / km
slept:7.5 shoes: New Balance N1024

feeling pants run to get rid of the lethargy ahead of the weekend. Below Walkley, Bole Hill, Stables, Crosspool, Lydgate, Commonside. Chain smoking most of the way on the way back. Exam/footy didn't go too well either.

Thursday Jan 28, 2010 #

Note
rhr:48 slept:7.5 (rest day)

revision and beans and revision

Wednesday Jan 27, 2010 #

1 PM

Note
slept:7.5

Exam 3/6. Not great, but not too bad. Reckon I waffled a bit too much on one question without really saying much. alas.

4 PM

Running - Road 58:40 [3] 12.35 km (4:45 / km) +160m 4:28 / km
shoes: New Balance N1024

Post-317 with Ste my coursemate, who's doing the half and Edinburgh Marathon later in the year. Only run with him once before and he's got quicker - but he admitted to not feeling too great at this pace today.
Up Crookesmoor, Lydgate, Sandygate, down Carsick and Stumperlow to Fulwood Road. Accidental loop of Belsize road etc, Hangingwater lane, allotments, Bingham, Endcliffe, Eccy Road, Hanover Way, Uni, Weston Park. Comfy.

6 PM

Running - Road 20:40 [3] 4.05 km (5:06 / km) +40m 4:52 / km
shoes: New Balance N1024

Quick out to Collegiate via Weston Park and Hopital. Slow back.

Orienteering - Urban 25:00 [3] **** 3.0 km (8:20 / km) +50m 7:42 / km
spiked:15/20c shoes: New Balance N1024

Long-Short legs on Marcus' magic map. So magic I didn't notice any of the small paths! Time doesn't include the lap around number 5 as I managed to not see the tape when I went to the control site. d'oh. In the bit to the west of the hospital I could never see the way through, so kept on going out and round for very straightforward legs.
Just couldn't get into the 1:4000, which was odd considering I get on fine with both 1:5000 and 1:3000...

Tuesday Jan 26, 2010 #

2 PM

Running - Road 1:03:30 [2] 12.55 km (5:04 / km) +180m 4:43 / km
slept:8.0 shoes: New Balance N1024

steady. Broomhill, crosspool, Ranmoor, Bingham, Whitely, Forge Dam, Crimicar, Sandygate, Lydgate, Commonside. Tried upping the pace at times but couldn't. Didn't feel too great.

Monday Jan 25, 2010 #

Note
rhr:57 slept:7.5

looking at the material for next monday's exam, I may be able to justify going to the northern's on Sunday. Might put in a last minute entry...

6 PM

Running - Road 32:00 [2] 6.15 km (5:12 / km) +145m 4:39 / km
shoes: New Balance N1024

Cruised around a convoluted hilly road route around walkley and crookes, taking in blake, freedom, some heroes, some springvale. legs/lungs felt grand, but cut the route short a bit. Will extend with all of Springvale, Lydgate, and the roads off Crookesmoor.
route

Sunday Jan 24, 2010 #

10 AM

Warm up/down warm up/down 10:00 [1]
slept:6.5 shoes: Inov8 Mudclaw 330 Yellow 2

pootling about, including leading Marcus down a treacherous bracken bank.

Orienteering race (Treeton Local) 56:35 [3] ***** 7.8 km (7:15 / km) +200m 6:26 / km
spiked:19/24c shoes: Inov8 Mudclaw 330 Yellow 2

Nice cruise around the brown. Iffy on 1 (went up just to go down) and hesitant on the approach to 1 + 2 getting into the scale of the map. Got a bit of help from Rach and Tom respectively, but still punched first at both - good relay practice hanging off the backs of others. Other than that wasn't too bad. Went up instead of down and around to 7, and poor route choice and hesitancy throughout on 16 lost me a fair bit of ground. Scrappy through the last bit. Otherwise, not too bad. Struggling a bit on hills - needs rectifying. A few little wobbles in the circle, but this, and my flow, was much better than normal.

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