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Training Log Archive: Shminty

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running21 15:01:54 117.04(7:42) 188.36(4:47) 480
  Orienteering5 5:36:50 26.56(12:41) 42.75(7:53) 620
  Circuits3 2:10:00
  Gym2 1:45:00
  Physio1 1:00:00
  Hill Reps1 9:00 0.31(28:58) 0.5(18:00)
  Strength1 5:00
  Total22 25:47:44 143.92 231.61 1100
  [1-5]22 24:47:44

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Thursday Dec 31, 2009 #

Running 37:30 [3] 8.7 km (4:19 / km)
shoes: Salomon XT Wings

17.30out

Running 33:00 [2] 6.15 km (5:22 / km)
shoes: Salomon XT Wings

Round roads

Wednesday Dec 30, 2009 #

Running 40:00 [3] 8.7 km (4:36 / km)
shoes: Spira Striker

In Brecon for a bit. Early morning run along canal.

Running 30:00 [3] 6.2 km (4:50 / km)

Tuesday Dec 29, 2009 #

Note
(rest day)

Strength 5:00 [1]

Monday Dec 28, 2009 #

Running 4:00 [2] 0.7 km (5:43 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 55:00 [4] 10.4 km (5:17 / km)
shoes: Inov8 RocLite 315 no.3

Turkey Trot
8.8km straight on my order.
Ran most of the way round with dave as he decided to start 30secs behind me. Lead alternated a fair amount and then I decided on a strange route choice round some of the controls. Also missed punched 2 of the micro-o ones, though I'm not convinced one was in thr right place.

Sunday Dec 27, 2009 #

Running 1:20:00 [3] 16.9 km (4:44 / km)
shoes: Salomon XT Wings

Long run in Delamere.

Had been at Helsby mapping but when it started raining for the 20th time again decided to to head down to Delamere. Ran round the boundary but had to miss the northern most part due to it getting dark. Icy.

Running 23:00 [2] 4.4 km (5:14 / km)
shoes: Spira Striker

Saturday Dec 26, 2009 #

Running 48:00 [2] 8.4 km (5:43 / km) +80m 5:27 / km
shoes: Salomon XT Wings

Heswall
Gentle jog through lower heswall - dales - dungeon - thustaton visitor centre - back along old railway. Icier than chester.

Running 43:00 [2] 8.5 km (5:04 / km)
shoes: Spira Striker

Late round the roads. Did some strides near the end.

Friday Dec 25, 2009 #

Running 43:00 [3] 10.6 km (4:03 / km)
shoes: Salomon XT Wings

Thursday Dec 24, 2009 #

Running 1:00:00 [3] 13.4 km (4:29 / km)
shoes: Salomon XT Wings

Was hungry before I set off which wasn't a great start, so was more of a struggle than it should have been.

Circuits 30:00 [3]

Wednesday Dec 23, 2009 #

Running warm up/down 18:30 [2] 3.5 km (5:17 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 35:00 [4] 3.1 km (11:17 / km) +550m 5:59 / km
shoes: Inov8 RocLite 315 no.3

O hill intervals on Frodsham Hill with mike and tom. Set off when the previous person had disappeared from view. Eight in total. Holly bushes need remapping.

Orienteering 30:00 [2] 3.1 km (9:41 / km)
shoes: Inov8 RocLite 315 no.3

Running back down the hills.

Orienteering 1:10:00 [3] 9.0 km (7:47 / km)
shoes: Inov8 RocLite 315 no.3

Night mass start in Delamere. Was suppose to be five of us but 2 pulled out. Some butterflies and some gaffling meant we didn't follow each other all the time and we kept meeting up. Mike's light and my brain seemed to be going out 3/4 of the way round so just ran back along some paths.

Tuesday Dec 22, 2009 #

Running 39:00 [3] 10.0 km (3:54 / km)
shoes: Salomon XT Wings

Monday Dec 21, 2009 #

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 1:30:00 [3] 8.5 km (10:35 / km)
shoes: Inov8 RocLite 315 no.3

Esclusham Mountain (Llandegla Moor)

Mike, Tom and me headed out to this moor near wrexham. There was a nice covering of snow but the sky was blue and the sun was shining.

Map is 20-30 years old but wasn't too bad although the part in the south west corner was missing quite a lot of the detail. Was also trying thumb compass as I'm considering changing again.

Enjoyed it more than usual even though it was tough running, it was so cold my shoes froze and I made a bizarre mistake. Will have to get out there again sometime.

Sunday Dec 20, 2009 #

Running 46:00 [3] 10.6 km (4:20 / km)
shoes: Salomon XT Wings

Nice and sunny when I went out but started snowing on the way back.

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Spira Striker

More road running. Night run, had started getting a bit icy.

Saturday Dec 19, 2009 #

Running 18:00 [2] 3.6 km (5:00 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 20:00 [4] 3.15 km (6:21 / km)
shoes: Inov8 RocLite 315 no.3

Runcorn Hill 2.3km
Dropped my sister of for nwjs weekend so decided to pay runcorn hill a visit as I don't think I've ever orienteered there (or at least not in the last 10 years). Planned a sprint course. Map is 8 years old but only a couple of paths had changed and a bit more veg.

Circuits 40:00 [3]

Gym Ball

Friday Dec 18, 2009 #

Running 25:00 [2] 5.2 km (4:48 / km)
shoes: Salomon XT Wings

Hill Reps 9:00 [5] 0.5 km (18:00 / km)
shoes: Salomon XT Wings

New hill. Normally has sweetcorn growing all over it. Steeper and shorter than other hill I've used at home. Also ran off the top for a few secs. About 11s up and 5s along. 10 reps.

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Spira Striker

Evening run round the roads. Went up through the army barracks.

Thursday Dec 17, 2009 #

Running 38:00 [2] 8.0 km (4:45 / km)

Started snowing/hailing in sheffield today but I left before i could have too much 'fun' outside.

Dark by the time I got to Chester so went round the roads. Started off as an intensity 2 but ended nearer 3.

Wednesday Dec 16, 2009 #

Running 1:29:54 [3] 18.01 km (5:00 / km) +300m 4:36 / km
shoes: Salomon XT Wings

Up Rivelin down porters brook. 10k in 58 up and along then 8k in 31 on the way back. Was starving all the way back but fortunately for me ash had cooked us a huge xmas meal when we got back.

Tuesday Dec 15, 2009 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Physio 1:00:00 [0]

Gym 1:15:00 [3]

Down at Hallam. I was the only one in so had 2 coaches pointing out my faults. Did some body measurments then did the second session which I still hadn't done due to being ill.

Monday Dec 14, 2009 #

Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Spira Striker

Circuits 1:00:00 [3]

Xmas circuits

Sunday Dec 13, 2009 #

Running 36:00 [2] 7.5 km (4:48 / km) +100m 4:30 / km
shoes: Spira Striker

Was entered for national event but decided there wasn't a huge point in going that far when I should only be running for about half an hour and keeping out of the cold as much as possible.

Saturday Dec 12, 2009 #

Running 26:00 [2] 5.2 km (5:00 / km)
shoes: Spira Striker

to broomhill and endcliffe village

Friday Dec 11, 2009 #

Running 24:00 [2] 4.0 km (6:00 / km)
shoes: Spira Striker

Not gone completely yet but a definite improvment on yesterday so decided to go to hallam for a bit of gym work, easy jog down.

Gym 30:00 [1]

Physio exercises, a few lunges and some stretches. Didn't feel like I should do any more than that.

Thursday Dec 10, 2009 #

Note
(sick)

Wednesday Dec 9, 2009 #

Note
(sick)

Tuesday Dec 8, 2009 #

Note
(sick)

Monday Dec 7, 2009 #

Note
(sick)

No repercussions from yesterday but am still couging on my chest which is annoying and needs to be got rid of before I start training again properly.

Sunday Dec 6, 2009 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering 36:50 [5] 5.5 km (6:42 / km) +70m 6:18 / km
shoes: Inov8 RocLite 315 no.3

YBT Final
Green

Cold is still lingering with occasional cough on chest but decided I'd be all right to run with a good warm up. Lost about 70secs, half of which was due to a path on the ground which wasn't on the map and I thought led straight into the control.

I came second and DEE came second so not a bad weekend but was a bit of a joke being south on london, 8 hours on a coach.
C • What an effort 2

Thursday Dec 3, 2009 #

Note
(sick)

will it never go away

Wednesday Dec 2, 2009 #

Note
(sick)

Tuesday Dec 1, 2009 #

Note
(sick)

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