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Training Log Archive: Shminty

In the 7 days ending Sep 7, 2010:

activity

time

miles

Running

5:49:36

49.45

(7:04)

79.58

(4:24)

Orienteering

16:00

1.24

(12:52)

2.0

(8:00)

Drills

10:29

0.68

(15:29)

1.09

(9:37)

Total

6:16:05

51.37

(7:19)

82.67

(4:33)

1:20

0:00

» now

Tuesday Sep 7, 2010 #

5 PM

Running warm up/down 18:27 [2] 3.82 km (4:50 / km)
shoes: Spira Striker

Started warming up too early. So had to wait around for a while after.

6 PM

Running 9:04 [5] 3.0 km (3:01 / km)
shoes: Spikes

Bit disappointed to miss out by just a few seconds but I suppose I can't complain too much running 27 seconds quicker than I have done before.

This was the last race in the summer series and I should have realised the winning time would be slower, only 8.58 instead of below 8.30. Ended up in the bunch running too slowly on the first lap. I was slowly overtaking people but I didn't keep my eye on the lap times enough and only realised with 800 to go I needed to run faster, but then somehow ran another 73s lap.

400m 74
200m 35
400m 71
400m 73
400m 73
400m 73
400m 73
400m 69 (35/34)

km 3.00, 3.03, 2.59 ish

Definitely fitter than this time last year when I went out at the same speed and got slower and slower.

C • thats still a really decent... 6

7 PM

Running 14:30 [2] 2.5 km (5:48 / km)
shoes: Spira Striker

Monday Sep 6, 2010 #

9 AM

Running 33:33 [3] 7.6 km (4:25 / km)
shoes: Salomon XT Wings

Feeling a bit tired.

Sunday Sep 5, 2010 #

12 PM

Running 8:43 [2] 1.68 km (5:11 / km)
shoes: Salomon XT Wings

Running 4:30 [5] 1.5 km (3:00 / km)
shoes: Salomon XT Wings

Wanted to test out my start for the 3k race I'm doing on tuesday. Wanted to start off on a 3-3.05min/km and then speed up slightly, to feel whether I think I could maintain that pace for a 3k and run under 9.

Started off slightly fast and ran the first km in 2.57 and then slowed to 3.08 pace for the next half. Didn't feel that bad at the end so will probably try and run as close to 9mins as I can.

Running 24:41 [2] 4.89 km (5:03 / km)
shoes: Salomon XT Wings