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Training Log Archive: Shminty

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running54 45:03:11 323.86(8:21) 521.21(5:11)
  Orienteering5 4:02:46 24.91(9:45) 40.09(6:03)
  Drills5 1:05:00
  Gym3 50:00
  Total60 51:00:57 348.78 561.3
  [1-5]59 50:45:57

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Friday Nov 30, 2012 #

7 AM

Running 20:55 [2] 3.87 km (5:24 / km)
shoes: X-Talon 190

11 AM

Orienteering 2:01:49 [3] 18.28 km (6:40 / km)
shoes: Oroc 280 No.2

Long-o on Silver Howe and Loughrigg.

Thursday Nov 29, 2012 #

7 PM

Running 23:39 [2] 4.73 km (5:00 / km)
shoes: X-Talon 190

Lakes via Newcastle. Just stretching the legs.

Wednesday Nov 28, 2012 #

6 AM

Running 20:39 [2] 4.01 km (5:09 / km)
shoes: Brooks

6 PM

Running 1:31:31 [2] 17.27 km (5:18 / km)
shoes: Salomon CrossMax 2

Same as last week. First road ice of the winter on the top section.

Tuesday Nov 27, 2012 #

6 AM

Running 20:10 [2] 4.03 km (5:00 / km)
shoes: Brooks

6 PM

Running 31:26 [2] 5.92 km (5:19 / km)
shoes: Salomon CrossMax 2

Running 33:55 [4] 8.25 km (4:07 / km)
shoes: Salomon CrossMax 2

LUCC

18 x 70secs ish.

Started off running them on tarmac as Greg thought it was too muddy on the field... Shin wasn't up to it though so after 4 I swapped to the field.
7 PM

Running 20:40 [2] 3.85 km (5:22 / km)
shoes: Salomon CrossMax 2

Monday Nov 26, 2012 #

Note

Easier week.
6 AM

Gym 20:00 [1]

6 PM

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Brooks

Drills 17:00 [1]
shoes: Brooks

Sunday Nov 25, 2012 #

11 AM

Running 22:58 [2] 4.7 km (4:53 / km)
shoes: Oroc 280 No.2

12 PM

Running 1:15:37 [3] 12.21 km (6:12 / km)
shoes: Oroc 280 No.2

Eyam Moor
10.5km

Had 2 nightmare runs on this area before but decided to face my fears and return. Took it steady and actually enjoyed it, even the struggle against the heather which makes a change.
1 PM

Running 30:00 [1] 5.7 km (5:16 / km)
shoes: Oroc 280 No.2

Saturday Nov 24, 2012 #

10 AM

Running 30:01 [2] 5.83 km (5:09 / km)
shoes: X-Talon 190

11 AM

Orienteering 20:28 [4] 4.24 km (4:50 / km)
shoes: X-Talon 190

Sheffield City Race Prologue
1 PM

Running 8:43 [2] 1.67 km (5:13 / km)
shoes: X-Talon 190

Orienteering 17:50 [3] 4.27 km (4:11 / km)
shoes: X-Talon 190

Chase

Running 10:18 [2] 2.0 km (5:09 / km)
shoes: X-Talon 190

Friday Nov 23, 2012 #

6 AM

Running 30:01 [2] 5.91 km (5:05 / km)
shoes: Brooks

6 PM

Running 59:31 [2] 11.55 km (5:09 / km)
shoes: Salomon CrossMax 2

Thursday Nov 22, 2012 #

6 AM

Running 40:09 [2] 7.61 km (5:17 / km)
shoes: Brooks

6 PM

Running 17:59 [2] 3.25 km (5:32 / km)
shoes: X-Talons

Running 32:15 [4] 5.8 km (5:34 / km)
shoes: X-Talons

Usual thursday session.

Wetter tonight and legs feeling a bit heavier.

2.50,51,52,53,54,56 - slowing down on every one. I blame running up and down the same bit each time, churning it up, making it harder on the next rep.
7 PM

Running 20:29 [2] 3.71 km (5:31 / km)
shoes: X-Talons

Wednesday Nov 21, 2012 #

6 AM

Running 40:00 [2] 7.9 km (5:04 / km)
shoes: Brooks

6 PM

Running 1:30:26 [2] 17.17 km (5:16 / km)
shoes: Salomon CrossMax 2

Up to the ford then up and across some minor road till it hits a bigger road.

At last new shoes arrived. Delivery guy couldn't find the right building, wonder how often they use that excuse.

Tuesday Nov 20, 2012 #

6 AM

Running 40:03 [2] 7.96 km (5:02 / km)
shoes: Brooks

6 PM

Running 22:46 [2] 4.2 km (5:25 / km)
shoes: X-Talons

Drills 10:00 [1]
shoes: X-Talons

Running 33:03 [4] 8.54 km (3:52 / km)
shoes: X-Talons

LUCC
8x3mins
7 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: X-Talons

Monday Nov 19, 2012 #

6 AM

Gym 15:00 [1]

6 PM

Running 1:00:07 [2] 12.36 km (4:52 / km)
shoes: Brooks

Drills 15:00 [1]
shoes: Brooks

Sunday Nov 18, 2012 #

10 AM

Running 1:50:37 [2] 21.89 km (5:03 / km)
shoes: Salomon CrossMax

Round edge of Delamere and over to Primrose Hill.

Saturday Nov 17, 2012 #

6 AM

Running 33:35 [2] 6.87 km (4:53 / km)
shoes: Brooks

Beating the roads round Chester.
1 PM

Running 20:08 [2] 4.09 km (4:55 / km)
shoes: Oroc 280 No.2

Orienteering 32:18 [4] 5.68 km (5:41 / km)
shoes: Oroc 280 No.2

Helping out world schools selection event (in delamere!). Ran M16 course afterwards. Glad someone else had bashed down the undergrowth.
3 PM

Running 21:11 [2] 4.24 km (5:00 / km)
shoes: Oroc 280 No.2

Friday Nov 16, 2012 #

6 AM

Running 30:02 [2] 5.65 km (5:19 / km)
shoes: Brooks

6 PM

Running 58:40 [2] 10.88 km (5:24 / km)
shoes: Salomon CrossMax

Thursday Nov 15, 2012 #

6 AM

Running 40:04 [2] 7.55 km (5:18 / km)
shoes: Brooks

7 PM

Running 18:48 [2] 3.26 km (5:46 / km)
shoes: X-Talons

Running 31:24 [4] 5.81 km (5:24 / km)
shoes: X-Talons

Back to the hill reps (with Jack) after a couple weeks off. Decided to take it slightly easier. So surprised to run each rep about 10secs faster, probably to do with wearing shoes with some real grip instead of Salomons.

2.44, 2.40, 2.39, 2.40, 2.42, 2.38
C • Where 2

Running 22:42 [1] 3.69 km (6:09 / km)
shoes: X-Talons

Wednesday Nov 14, 2012 #

6 AM

Running 40:04 [2] 7.46 km (5:22 / km)
shoes: Brooks

5 PM

Running 1:30:07 [2] 16.99 km (5:18 / km)
shoes: Salomon CrossMax

Standard.

Tuesday Nov 13, 2012 #

6 AM

Running 40:19 [2] 7.85 km (5:08 / km)
shoes: Brooks

6 PM

Running 21:20 [2] 3.93 km (5:26 / km)
shoes: X-Talons

Drills 10:00 [1]
shoes: X-Talons

Running 36:05 [4] 8.71 km (4:09 / km)
shoes: X-Talons

Uni cross country training

Same as 2 weeks ago (when I overdid it). Took it easier and skipped the shortest ones out.

Running 20:04 [1] 3.57 km (5:37 / km)
shoes: X-Talons

Monday Nov 12, 2012 #

6 AM

Gym 15:00 [0]

Not done any gym stuff for a while so easing myself back into it.
6 PM

Running 1:00:24 [2] 12.49 km (4:50 / km)
shoes: Brooks

7 PM

Drills 13:00 [1]
shoes: Brooks

Sunday Nov 11, 2012 #

11 AM

Running 11:25 [2] 2.12 km (5:23 / km)
shoes: Oroc 280 No.2

Running 1:06:39 [4] 10.55 km (6:19 / km)
shoes: Oroc 280 No.2

Ogden Water

Lost a couple of minutes on the moor and cautious on the tussocks.
12 PM

Running 21:31 [2] 3.94 km (5:28 / km)
shoes: Oroc 280 No.2

4 PM

Running 30:05 [2] 6.24 km (4:49 / km)
shoes: Brooks

Standard route.

Saturday Nov 10, 2012 #

10 AM

Running 2:00:05 [2] 24.5 km (4:54 / km)
shoes: Salomon CrossMax

Up and around Swinsty Reservoir.

Friday Nov 9, 2012 #

6 PM

Running 1:15:00 [2] 14.0 km (5:21 / km)
shoes: Salomon CrossMax

Thursday Nov 8, 2012 #

6 AM

Running 40:01 [2] 7.36 km (5:26 / km)
shoes: Brooks

6 PM

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Salomon CrossMax

Fartlek. Achilles getting back to normal so through in some harder efforts to test it out. Hopefully back to some proper intervals next week.

Wednesday Nov 7, 2012 #

6 AM

Running 30:01 [2] 5.65 km (5:19 / km)
shoes: Brooks

Running 1:30:20 [2] 16.69 km (5:25 / km)
shoes: Salomon CrossMax

Tuesday Nov 6, 2012 #

6 AM

Running 40:06 [2] 7.62 km (5:16 / km)
shoes: Brooks

7 PM

Running 1:20:07 [2] 14.97 km (5:21 / km)
shoes: Salomon CrossMax

Monday Nov 5, 2012 #

6 PM

Running 1:02:56 [2] 11.68 km (5:23 / km)
shoes: Salomon CrossMax

Sunday Nov 4, 2012 #

Running 1:59:00 [3] 25.5 km (4:40 / km)
shoes: Salomon CrossMax

Long score on footpaths from Beeley. Achilles was noticeable but didn't get worse so did the whole thing.

Saturday Nov 3, 2012 #

7 AM

Running 30:49 [2] 6.24 km (4:56 / km)
shoes: Salomon CrossMax

2 PM

Running 3:50 [2] 0.63 km (6:05 / km)
shoes: Oroc 280 No.2

Orienteering 50:21 [3] 7.62 km (6:36 / km)
shoes: Oroc 280 No.2

Buxton Country Park - Grinlow Woods

Nice little wooded mining area. Did 3 loops of about 2km each. Achilles still tight so taking it steady.

Running 8:20 [2] 1.19 km (7:00 / km)
shoes: Oroc 280 No.2

Friday Nov 2, 2012 #

7 AM

Running 44:51 [2] 8.44 km (5:19 / km)
shoes: Brooks

5 PM

Running 35:10 [2] 6.36 km (5:32 / km)
shoes: Salomon CrossMax

Thursday Nov 1, 2012 #

7 PM

Running 1:00:00 [2] 11.1 km (5:24 / km)
shoes: Salomon CrossMax

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