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Training Log Archive: Shminty

In the 7 days ending May 9, 2010:

activity	#	time	miles		km		+m
Running	9	5:00:48	36.72	(8:11)	59.1	(5:05)	520
Orienteering	2	1:17:50	7.77	(10:01)	12.5	(6:14)	75
Gym	1	1:00:00
Total	11	7:18:38	44.49		71.6		595

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Sunday May 9, 2010 #

3 AM

Orienteering 59:59 [4] 9.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

Harvester Leg 4 "dawn"
7.8km

Was supposedly the dawn leg but it was still dark even when I came back. Tried to take it slower to avoid mistakes but was still scrappy. cfd took 10mins out of me running round the same course in the day. Rolled ankle again and now have a swollen toe again from stubbing it numerous times. Winning makes up for that though.

5 AM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Inov8 RocLite 315 no.3

short warm up
1.7km jog around afterwards

Saturday May 8, 2010 #

Event: Harvester relays

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Inov8 RocLite 315 no.3

1 PM

Orienteering 17:51 [4] 3.5 km (5:06 / km) +75m 4:36 / km
shoes: Inov8 RocLite 315 no.3

Harvester Chasing Sprint
Hargate Forest
Prologue 3.2km

Straightforward area, rolled ankle on way to 5 which slowed me down a bit. Taking it steady for tonight anyway.

3 PM

Running 15:00 [4] 3.2 km (4:41 / km)
shoes: Inov8 RocLite 315 no.3

Chase
2.9km

Didn't have a plan for the long leg and followed someone who took a bad one. Lost the pack I was in so dropped a couple of places.

Friday May 7, 2010 #

11 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

warm up
back squats/box jumps 5x4 80,80,80,85 - not getting low enough today
Knee Drivesx6/pull ups x12 (-26) x3
Hammies 6x3

Toe is still not good enough to do split squats.

Thursday May 6, 2010 #

5 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Spira Striker

6 PM

Running 50:00 [3] 7.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

Burbage. Running the time trial to see where it went. Jog down after.

Running 25:48 [5] 5.1 km (5:04 / km) +200m 4:14 / km
shoes: Inov8 RocLite 315 no.3

Not that happy with the time. Struggled on last hill, did run most of the hill but very slowly. Definitely can go quicker than that.

Wednesday May 5, 2010 #

12 PM

Running 1:11:57 [3] 15.86 km (4:32 / km) +200m 4:16 / km
shoes: Salomon XT Wings

Along the top of Rivelin then dropped down and back up through the stables.

Tuesday May 4, 2010 #

6 PM

Running 12:45 [2] 2.3 km (5:33 / km)
shoes: Spira Striker

Running 22:48 [4] 5.54 km (4:07 / km)
shoes: Spira Striker

Intervals on the grass by the cemetery in Crookes. 1min on 30s off. 15 times.

Didn't feel like I could hit top speed tonight.

Running 7:49 [2] 1.7 km (4:36 / km)
shoes: Spira Striker

Monday May 3, 2010 #

5 PM

Running 31:41 [3] 7.4 km (4:17 / km) +120m 3:58 / km
shoes: Spira Striker

Normal route to fulwood.

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