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Training Log Archive: Shminty

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m
Running	18	8:59:30	59.15	(9:07)	95.2	(5:40)	890
Gym	3	2:40:00
Orienteering	2	1:27:00	9.2	(9:28)	14.8	(5:53)	350
Drills	2	1:25:00	2.98	(28:30)	4.8	(17:43)
Total	21	14:31:30	71.33		114.8		1240

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Sunday Mar 7, 2010 #

7 PM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Spira Striker

Was going oing today but the pass to the event was supposedly closed so went for a walk instead. Run back in sheffield.

Saturday Mar 6, 2010 #

9 AM

Running 1:50:00 [3] 17.2 km (6:24 / km) +635m 5:24 / km
shoes: Inov8 RocLite 315 no.3

High close yha up high raise. Nice route, plenty of climb but not too steep. A bit further than we thought it would be.

3 PM

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

To bottom of loughrigg and back.

Orienteering 45:00 [3] 6.0 km (7:30 / km) +350m 5:48 / km
shoes: Inov8 RocLite 315 no.3

Loughrigg. Collected in some of the controls.

Friday Mar 5, 2010 #

7 AM

Running 28:00 [2] 5.5 km (5:05 / km)
shoes: Spira Striker

to train station to pick up some tickets

11 AM

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

Gym 1:05:00 [2]

New session
box drops with box jumps
Cossack squats
Half squats and bb drive
Chins and knee drives
Dynamic (cyclic) Lunge

Thursday Mar 4, 2010 #

5 PM

Running 23:00 [3] 5.2 km (4:25 / km)
shoes: Spira Striker

6 PM

Drills 15:00 [1] 1.0 km (15:00 / km)
shoes: Spira Striker

Running 30:00 [5] 5.2 km (5:46 / km)
shoes: Spira Striker

Was suppose to be
2*200; 2*400; 2*600; 2*800; 2*600; 2*400; 2*200; 5*6s sprint every 30s.
working off a 45s recovery for everything. Thought this rest would be plenty but it wasn't.

Missed the second 800, next 600 and only managed 200m on the next due to having to go the loo.

Didn't feell great today, legs felt dead and was a struggle from the first 400 to the end. Hardest session of the year so far...but lots more of this to come.

7 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Spira Striker

Wednesday Mar 3, 2010 #

6 AM

Running 24:00 [1] 4.0 km (6:00 / km)
shoes: Spira Striker

7 AM

Gym 50:00 [2]

Back to the gym to do some squats i missed on monday, didn't do as much as hoped as was a new session and was talking to Lewis about it.

Dynamic calf raises
Back squat/box jump 5reps x 4 80,80,80,85 - Struggled with last set, maybe a lack of food or just the few extra, or maybe was trying to go too low.

1 PM

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

to gg's and back

2 PM

Running 1:30:00 [3] 9.6 km (9:22 / km) +180m 8:34 / km
shoes: Inov8 RocLite 315 no.3

Bleaklow. Kept off the paths in the snow with varied in depth but was a pain to run through which is why the pace was so low. Fingers froze and shorts weren't a great idea as by the end of the run my shins were red bashing through the snow.

Tuesday Mar 2, 2010 #

7 AM

Running 27:00 [2] 5.7 km (4:44 / km)
shoes: Spira Striker

with 5x100m strides in western park

5 PM

Running 14:00 [2] 3.0 km (4:40 / km)
shoes: Salomon XT Wings

Orienteering 42:00 [4] 8.8 km (4:46 / km)
shoes: Salomon XT Wings

O intervals with danger, gg and ralph around the south western part of the city centre. Felt good although in one interval hurt ankle and came very very close to being taken out by a car.

9 reps some as trains and others with mass start. I took ages at finding the start on the map just about every time.

Was level 3 for first half moving into 4 for second half.

6 PM

Running 14:00 [2] 3.0 km (4:40 / km)
shoes: Salomon XT Wings

back home

Monday Mar 1, 2010 #

6 AM

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

7 AM

Gym 45:00 [2]

Calf feeling amost better again this morning bt decided to not to the squats as a precaution.

Press/Row 8,6,6,6 12.5/15/15/15
pull ups / dips 8,6/6,6
press up knee drives/sb hs bridge/hammies

2 PM

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

6 PM

Running 22:30 [3] 5.5 km (4:05 / km)
shoes: Spira Striker

To eis. Bit quicker than I was intending to run.

7 PM

Drills 1:10:00 [1] 3.8 km (18:25 / km)
shoes: Spira Striker

8 PM

Running 6:00 [3] 1.0 km (6:00 / km) +75m 4:22 / km
shoes: Spira Striker

Run back up the hill from tesco.

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