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Training Log Archive: Shminty

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	55	36:31:58	281.57	(7:47)	453.14	(4:50)	30
Orienteering	13	4:18:42	32.19	(8:02)	51.81	(5:00)
Drills	3	22:00
Total	55	41:12:40	313.76		504.95		30

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Tuesday Apr 30, 2013 #

6 AM

Running 35:56 [2] 7.29 km (4:56 / km)
shoes: Salomon CrossMax 3

4 PM

Running 14:51 [2] 3.07 km (4:50 / km)
shoes: Salomon CrossMax 3

Running 30:01 [4] 7.81 km (3:51 / km)
shoes: Salomon CrossMax 3

Similar session to last week. Slightly reduced due to lack of sleep/food recently. Don't actually feel that different running but with the british coming up it can only help.

1.45 (3.28m/km)
1.47 (3.25)
1.48 (3.23)
1.48 (3.23)

Downhill Strides 20,20,19s

Running 14:17 [2] 3.0 km (4:46 / km)
shoes: Salomon CrossMax 3

Monday Apr 29, 2013 #

5 PM

Running 1:10:27 [2] 14.17 km (4:58 / km)
shoes: Salomon CrossMax 3

Sunday Apr 28, 2013 #

11 AM

Running 11:46 [2] 2.25 km (5:14 / km)
shoes: Oroc 280 No.2

Orienteering 51:50 [3] 7.55 km (6:52 / km)
shoes: Oroc 280 No.2

Keldy and Cawthorne Banks

Running 14:47 [2] 2.69 km (5:30 / km)
shoes: Oroc 280 No.2

4 PM

Running 36:10 [2] 7.31 km (4:57 / km)
shoes: Salomon CrossMax 3

Saturday Apr 27, 2013 #

8 AM

Running 13:50 [2] 2.8 km (4:56 / km)
shoes: Brooks 2

Running 15:57 [5] 5.0 km (3:11 / km) +30m 3:06 / km
shoes: Brooks 2

Leeds Parkrun
18s quicker than I've run on this circuit before. Couple of seconds slower than Delamere parkrun but was only wearing my normal trainers today. Should get some proper road racing shoes.

Running 15:00 [2] 3.4 km (4:25 / km)
shoes: Brooks 2

4 PM

Running 46:40 [2] 9.71 km (4:48 / km)
shoes: Salomon CrossMax 3

Friday Apr 26, 2013 #

6 AM

Running 22:04 [2] 4.31 km (5:07 / km)
shoes: Salomon CrossMax 3

1 PM

Running 1:09:00 [2] 13.79 km (5:00 / km)
shoes: Salomon CrossMax 3

Thursday Apr 25, 2013 #

7 AM

Running 36:26 [2] 7.27 km (5:01 / km)
shoes: Salomon CrossMax 3

5 PM

Running 16:25 [2] 3.49 km (4:42 / km)
shoes: Brooks 2

Drills 15:00 [1]

6 PM

Running 24:08 [5] 5.78 km (4:11 / km)
shoes: Brooks 2

LUCC track session

1609m 4.48
1200m 3.32
800m 2.13
400m 61

Led them all a part from the last one. Just no way I could have moved my legs any faster. Might take my spikes next time.

Running 10:28 [2] 2.32 km (4:31 / km)
shoes: Brooks 2

Wednesday Apr 24, 2013 #

6 AM

Running 36:04 [2] 7.29 km (4:57 / km)
shoes: Salomon CrossMax 3

Running 1:30:03 [2] 19.27 km (4:40 / km)
shoes: Salomon CrossMax 3

Felt like death most of the day. For some reason still decided to go running but actually the further I went the better I felt so 30 min plod turned into a 90 min run.

Tuesday Apr 23, 2013 #

6 AM

Running 36:54 [2] 7.31 km (5:03 / km)
shoes: Salomon CrossMax 3

5 PM

Running 15:20 [2] 3.04 km (5:03 / km)
shoes: Salomon CrossMax 3

Running 40:17 [4] 10.52 km (3:50 / km)
shoes: Salomon CrossMax 3

5x5mins 2mins off
5 downhill strides

Loop at the far end of Becketts Park. Net downhill.

1.46km (3:30)
1.49km (3:22)
1.57km (3:21) 5:14
1.49km (3:23)
1.44km (3:28)

Running 14:53 [2] 3.06 km (4:52 / km)
shoes: Salomon CrossMax 3

Monday Apr 22, 2013 #

5 PM

Running 1:06:45 [2] 12.38 km (5:24 / km)
shoes: Salomon CrossMax 3

Good news.
The deeside boys will be making their first appearance at the harvesters this year. Can we go one better than we ever managed at the Peter Palmers?

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

12 PM

Running 20:00 [2] 2.98 km (6:43 / km)
shoes: Salomon CrossMax 3

Orienteering 32:12 [5] 5.82 km (5:32 / km)
shoes: Oroc 280 No.2

Running 7:10 [2] 1.22 km (5:52 / km)
shoes: Oroc 280 No.2

5 PM

Running 39:35 [2] 8.16 km (4:51 / km)
shoes: Salomon CrossMax 3

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

10 AM

Running 15:00 [2] 3.22 km (4:40 / km)
shoes: X-Talon 190

Drills 4:00 [1]

Orienteering 14:09 [5] 3.77 km (3:45 / km)
shoes: X-Talon 190

British Sprint Qualification
Fine a part from 1 control where I lost the plot.

Running 10:28 [3] 1.83 km (5:43 / km)
shoes: X-Talon 190

1 PM

Running 12:28 [2] 2.69 km (4:38 / km)
shoes: X-Talon 190

Drills 3:00 [1]

Orienteering 13:53 [3] 3.5 km (3:58 / km)
shoes: X-Talon 190

British Sprints
Final
Good run. 2nd in the main selection race! Unfortunately I still won't be going to WOC.

C • woc 6

Running 11:37 [2] 2.04 km (5:42 / km)
shoes: X-Talon 190

Friday Apr 19, 2013 #

6 PM

Running 9:23 [2] 1.84 km (5:06 / km)
shoes: X-Talon 190

Orienteering 7:10 [4] 1.68 km (4:16 / km)
shoes: X-Talon 190

Holt Park
Last minute practice.

Running 8:35 [3] 1.71 km (5:01 / km)
shoes: X-Talon 190

Thursday Apr 18, 2013 #

6 AM

Running 36:24 [2] 7.35 km (4:57 / km)
shoes: Salomon CrossMax 3

Felt surprisingly good seeing as I slept so badly.

6 PM

Running 35:50 [2] 7.3 km (4:55 / km)
shoes: Salomon CrossMax 3

Wednesday Apr 17, 2013 #

7 AM

Running 20:15 [2] 3.89 km (5:12 / km)
shoes: Brooks 2

6 PM

Running 10:13 [2] 2.2 km (4:39 / km)
shoes: Salomon CrossMax 3

Orienteering 16:23 [5] 4.24 km (3:52 / km)
shoes: Salomon CrossMax 3

Horsforth Hall Park and Hunger Hill
Aire Sprint Event
Park, Woods and Urban

Running 12:51 [2] 2.31 km (5:34 / km)
shoes: Salomon CrossMax 3

Tuesday Apr 16, 2013 #

10 AM

Running 17:57 [2] 3.45 km (5:12 / km)
shoes: X-Talon 190

Orienteering 28:50 [5] 6.38 km (4:31 / km)
shoes: X-Talon 190

Running 18:40 [2] 2.9 km (6:26 / km)
shoes: X-Talon 190

6 PM

Running 30:51 [2] 6.53 km (4:43 / km)
shoes: Salomon CrossMax 3

Monday Apr 15, 2013 #

6 AM

Running 30:59 [2] 6.15 km (5:02 / km)
shoes: Salomon CrossMax 3

5 PM

Running 34:19 [2] 7.39 km (4:39 / km)
shoes: Salomon CrossMax 3

First time I've worn shorts this year! (excluding o and parkrun)

Sunday Apr 14, 2013 #

10 AM

Running 20:34 [2] 3.59 km (5:44 / km)
shoes: Oroc 280 No.2

Orienteering 33:09 [3] 3.91 km (8:29 / km)
shoes: Oroc 280 No.2

Wasn't intending on going to the Lakes this weekend but Jack decided last minute to make a trip so thought I may as well go and do a bit of middle distance training.

Running 43:48 [2] 8.44 km (5:11 / km)
shoes: Oroc 280 No.2

Saturday Apr 13, 2013 #

10 AM

Running 15:40 [2] 3.28 km (4:47 / km)
shoes: Brooks 2

Orienteering 10:45 [5] 2.8 km (3:50 / km)
shoes: X-Talon 190

Holt Park
Sprint training put on by Aire.
2.6km straight line. Forgot to start gps.

Running 8:40 [2] 1.8 km (4:49 / km)
shoes: X-Talon 190

11 AM

Running 5:27 [2] 1.11 km (4:55 / km)
shoes: X-Talon 190

Orienteering 10:24 [5] 2.95 km (3:32 / km)
shoes: X-Talon 190

Part 2
Left it as long as I could to simulate next weekend (about 1 hour rest). Remembered to start my watch this time as well. 1 small route choice mistake only.

12 PM

Running 2:02 [2] 0.33 km (6:10 / km)
shoes: X-Talon 190

Orienteering 5:14 [5] 1.15 km (4:33 / km)
shoes: X-Talon 190

A few sprintervals with Pauls.

Running 10:45 [2] 2.13 km (5:03 / km)
shoes: Brooks 2

Friday Apr 12, 2013 #

7 AM

Running 20:12 [2] 3.98 km (5:05 / km)
shoes: Salomon CrossMax 3

5 PM

Running 35:08 [2] 7.28 km (4:50 / km)
shoes: Salomon CrossMax 3

Thursday Apr 11, 2013 #

7 AM

Running 20:07 [2] 3.89 km (5:10 / km)
shoes: Salomon CrossMax 3

6 PM

Running 20:01 [2] 4.04 km (4:57 / km)
shoes: Brooks 2

Running 26:01 [5] 6.72 km (3:52 / km)
shoes: Brooks 2

4 x 1km (5mins)
15sec turnarounds x 5mins

Road above bodington, same place as last time. Ground was wet today.

3.07
3.06
3.11 (?)
3.04 (car got in the way +2secs)

Running 17:03 [2] 3.62 km (4:43 / km)
shoes: Brooks 2

Wednesday Apr 10, 2013 #

6 AM

Running 37:07 [2] 7.34 km (5:03 / km)
shoes: Salomon CrossMax 3

5 PM

Running 1:16:16 [2] 15.61 km (4:53 / km)
shoes: Salomon CrossMax 3

Through the woods to Horsforth. Thought a dog walker was giving me some abuse at one point when his dog got under my feet. Turns out his dog was called Jasper but to me it definitely sounded like he was shouting 'you scared?' Still have some way to go with the Yorkshire accent...

Tuesday Apr 9, 2013 #

6 AM

Running 36:52 [2] 7.29 km (5:03 / km)
shoes: Salomon CrossMax 3

5 PM

Running 22:42 [2] 4.39 km (5:10 / km)
shoes: Salomon CrossMax 3

Running 33:01 [4] 8.69 km (3:48 / km)
shoes: Salomon CrossMax 3

Was meeting some other guys for this session but my idea of where we were meeting and their idea tuned out to be different places. So got on with something else.

5x5mins, 2mins off
~20sec downhill strides x 5

Running 15:23 [2] 3.03 km (5:05 / km)
shoes: Salomon CrossMax 3

Monday Apr 8, 2013 #

5 PM

Running 35:31 [2] 7.3 km (4:52 / km)
shoes: Salomon CrossMax 3

Sunday Apr 7, 2013 #

9 AM

Running 15:03 [2] 3.0 km (5:01 / km)
shoes: Brooks 2

Orienteering 19:14 [5] 5.25 km (3:40 / km)
shoes: Brooks 2

Sprint training round Chester.

Running 15:39 [2] 3.28 km (4:46 / km)
shoes: Brooks 2

3 PM

Running 46:23 [2] 10.11 km (4:35 / km)
shoes: Brooks 2

Zoo loop. Got in the background of some wedding photos.

Saturday Apr 6, 2013 #

8 AM

Running 10:49 [2] 2.2 km (4:55 / km)
shoes: Brooks 2

Running 15:55 [5] 5.0 km (3:11 / km)
shoes: Inov8 X-Talon 190 no.2

Delamere Parkrun
Back in Chester for the weekend so decided I would go and try out the new parkrun in Delamere Forest. Didn't really feel like a new course, afterall been trying to run fast round those paths for years!

About time I ran under 16mins for a 5k.

C • Good work, did you take the... 3

Running 11:01 [2] 2.24 km (4:55 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 15:29 [4] 2.81 km (5:31 / km)
shoes: Oroc 280 No.2

Forest sprint.

Running 10:14 [2] 2.26 km (4:32 / km)
shoes: Brooks 2

11 AM

Running 11:29 [2] 2.44 km (4:42 / km)

Dad had forgotten the house keys so had to go and pick them up.

5 PM

Running 32:32 [2] 7.14 km (4:33 / km)
shoes: Salomon CrossMax 3

Across the fields and along the canal. Stopped off to inspect the new ponds they've been building. Not sure how it took them so many months to move what seems like not much mud.