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Training Log Archive: Shminty

In the 10 days ending Jun 28, 2017:

activity	#	time	miles		km		+m
Running	14	7:49:44	57.16	(8:13)	91.99	(5:06)	60
Orienteering	4	1:08:10	11.41	(5:58)	18.37	(3:43)	95
Drills	3	20:00
Total	14	9:17:54	68.57		110.36		155
[1-5]	14	9:07:54

1:27

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Wednesday Jun 28, 2017 #

4 PM

Running 31:23 [1] 6.0 km (5:14 / km)
shoes: Karrimor Road 3

Valga/Valka
Traveling day
Easy and strides

Tuesday Jun 27, 2017 #

11 AM

Running 38:59 [1] 6.99 km (5:35 / km)

With GG to Ashfield and back.

Monday Jun 26, 2017 #

8 AM

Running 15:39 [1] 2.91 km (5:23 / km)
shoes: Karrimor Road 3

1 PM

Running 9:43 [1] 1.82 km (5:20 / km)
shoes: Karrimor Road 3

Drills 5:00 [0]

Running 4:56 [2] 0.95 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:00 [5] 3.3 km (3:38 / km) +50m 3:23 / km
shoes: Inov8 X-Talon 212 v2

Linlithgow
Turned out to be 3 reps. Plan was to do 2 but ran into someone (or did they walk into me?) halfway through the second rep. Rescued their phone from under a parked car then carried on. But the shock interrupted the rhythm and lost the good flow for the last part.

Running 13:06 [2] 2.46 km (5:20 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Jun 25, 2017 #

9 AM

Running 31:18 [1] 5.98 km (5:14 / km)
shoes: Karrimor Road 3

Saturday Jun 24, 2017 #

8 AM

Running 15:12 [1] 2.69 km (5:39 / km)
shoes: Karrimor Road 3

12 PM

Running 12:08 [2] 2.27 km (5:21 / km)
shoes: Karrimor Road 3

Running 5:09 [1] 1.02 km (5:03 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 27:33 [4] 7.38 km (3:44 / km)
shoes: Inov8 X-Talon 212 v2

Livingston Sprintervals
With PeterH, Alex, Freddie, Tessa and Laura

Running 20:49 [2] 3.98 km (5:14 / km)
shoes: Inov8 X-Talon 212 v2

Friday Jun 23, 2017 #

12 PM

Running 54:17 [2] 10.36 km (5:14 / km)
shoes: Karrimor Road 3

With 5 hill sprints on Coneyhill Road

Drills 5:00 [0]

Thursday Jun 22, 2017 #

8 AM

Running 15:27 [1] 2.68 km (5:46 / km)
shoes: Karrimor Road 3

4 PM

Running 13:31 [2] 2.81 km (4:49 / km)
shoes: Karrimor Road 3

Inc 90s hard

Running 1:48 [1] 0.3 km (6:00 / km)
shoes: Inov8 X-Talon 212 v2

Running 4:24 [5] 1.17 km (3:46 / km) +60m 3:00 / km
shoes: Inov8 X-Talon 212 v2

Orienteering 16:14 [4] 4.49 km (3:37 / km) +45m 3:27 / km
shoes: Inov8 X-Talon 212 v2

Coxeth Hill
Hill Rep, then 'downhill' sprinterval x3

Running 15:30 [1] 2.74 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Jun 21, 2017 #

9 AM

Running 1:01:15 [2] 12.68 km (4:50 / km)
shoes: Karrimor Road 3

Inc 5x8s hills

Tuesday Jun 20, 2017 #

8 AM

Running 22:44 [1] 4.16 km (5:28 / km)
shoes: Karrimor Road 3

6 PM

Running 24:47 [2] 5.2 km (4:46 / km)
shoes: Karrimor Road 3

Drills 10:00 [1]

Running 15:13 [5] 5.4 km (2:49 / km)
shoes: Karrimor Road 3

Central
800s, starting every 4 mins.
Didn't pace it great. Decided to hang onto Ali, Cam and Jamie. Worked fine for the first 4 but Ali led the 5th and lost them straight away as he does fly off the start. Thought I'd catch them after first lap but didn't was starting to suffer. Similar struggle on next, so skipped the 7th and came back with a reasonable 2.13 at end.

Running 14:30 [1] 2.59 km (5:36 / km)
shoes: Karrimor Road 3

Monday Jun 19, 2017 #

2 PM

Running 15:36 [1] 2.76 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:23 [4] 3.2 km (3:52 / km)
shoes: Inov8 X-Talon 212 v2

Astley Village, Chorley
Reran British Sprint Qualifier from 2010. Was a nice course. Didn't go to one control as the veg was quite thick (race was in April).

Running 12:20 [1] 2.07 km (5:57 / km)
shoes: Inov8 X-Talon 212 v2

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