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Training Log Archive: Shminty

In the 7 days ending Dec 27, 2009:

activity	#	time	miles		km		+m
Running	7	6:04:30	48.16	(7:34)	77.5	(4:42)	80
Orienteering	2	3:45:00	14.73	(15:17)	23.7	(9:30)	550
Circuits	1	30:00
Total	7	10:19:30	62.88		101.2		630

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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.

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