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Training Log Archive: Shminty

In the 7 days ending May 24, 2015:

activity

time

miles

Cycling

8:15:00

Running

2:55:42

22.13

(7:56)

35.62

(4:56)

Orienteering

2:45:45

22.74

(7:17)

36.59

(4:32)

Strength and Conditioning

50:00

Drills

25:00

Total

15:11:27

44.87

72.21

[1-5]

14:56:27

4:15

0:00

» now

Sunday May 24, 2015 #

7 AM

Cycling 4:15:00 [2]

Through Ilkley and up to Kilnsey Crag. Back road to Grassington then over to Stump Cross on a new road and home. Felt fine considering yesterday until energy ran low in last half an hour.

Saturday May 23, 2015 #

8 AM

Running 5:46 [2] 1.02 km (5:39 / km)
shoes: Brooks 3

Orienteering 12:03 [2] 2.41 km (5:00 / km)
shoes: Brooks 3

Nottingham City Centre
Corridor

Orienteering 18:57 [2] 3.77 km (5:02 / km)
shoes: Brooks 3

Start of course practice

Orienteering 5:53 [2] 0.97 km (6:04 / km)
shoes: Brooks 3

Map flip

Running 5:46 [2] 1.04 km (5:33 / km)
shoes: Brooks 3

10 AM

Running 3:58 [2] 0.7 km (5:40 / km)
shoes: Brooks 3

Orienteering 6:32 [4] 1.67 km (3:55 / km)
shoes: Brooks 3

3 reps round Inham Nook. Was not feeling up for this. Navigated fine but struggling physically.

Orienteering 4:45 [4] 1.12 km (4:14 / km)
shoes: Brooks 3

(watch died near end of this rep)

Orienteering 4:30 [4] 1.12 km (4:01 / km)
shoes: Brooks 3

3 PM

Running 5:01 [2] 0.9 km (5:34 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 21:39 [4] 5.45 km (3:58 / km)
shoes: Inov8 X-Talon 190 no.2

Nottingham Uni
Sprintervals with Dave and David H.
3 reps + jog between.
Feeling much more up for this afternoon..
Ralph had done a good job with the planning adding in lots of extra fences. Think I crossed one.

5.18 1.39km
(56 0.17km)
5.48 1.63km
(3.10 0.61km)
6.24 1.65km

Running 2:08 [2] 0.44 km (4:51 / km)
shoes: Inov8 X-Talon 190 no.2

Friday May 22, 2015 #

4 PM

Running 5:32 [2] 1.08 km (5:07 / km)
shoes: Brooks Cascadia 2

Orienteering 51:48 [2] 9.91 km (5:14 / km)
shoes: Brooks Cascadia 2

Loughborough Uni
Session planned by the Kris Jones. Worth doing even at an easy intensity.

Running 3:08 [2] 0.68 km (4:36 / km)
shoes: Brooks Cascadia 2

Thursday May 21, 2015 #

7 AM

Strength and Conditioning 15:00 [1]

6 PM

Running 22:23 [2] 4.49 km (4:59 / km)
shoes: Brooks 3

Drills 10:00 [1]

Running 6:53 [5] 2.5 km (2:45 / km)
shoes: Brooks 3

Short session but didnt feel like I needed much more after Tuesday's long session. Was a bit gusty on the track but times seemed ok, maybe even a glimmer of feeling like I'm running quickly...

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Brooks 3

Running 23:09 [2] 4.41 km (5:15 / km)
shoes: Brooks 3

Wednesday May 20, 2015 #

6 AM

Cycling 4:00:00 [2]

To Ilkley with Jack (again) then up to Burnsall and back via the golf balls.

Tuesday May 19, 2015 #

5 PM

Running 12:25 [2] 2.65 km (4:41 / km)
shoes: Brooks Cascadia 2

Warm up round Yeadon Tarn (first visit!)

Drills 5:00 [1]

Orienteering 39:38 [4] 10.17 km (3:54 / km)
shoes: Inov8 X-Talon 190 no.2

Yeadon & Nunroyd Park
Sprintervals
54 controls

Dad planned me a session. Felt a bit slow to start off with but probably the right speed as was struggling at the end (and more hills). The centre of Yeadon is the most interesting but unfortunately they'd demolished a section of it since the map was made.

8.28min 2.28km 3.43m/km
6.21min 1.54km 4.07m/km
7.37min 2.10km 3.38m/km
5.45min 1.42km 4.02m/km
4.53min 1.22km 4.01m/km
6.32min 1.61km 4.04m/km

Running 10:26 [2] 2.1 km (4:58 / km)
shoes: Inov8 X-Talon 190 no.2

Monday May 18, 2015 #

6 AM

Running 1:01:07 [2] 12.61 km (4:51 / km)
shoes: Brooks Cascadia 2

Woodridge, Hollies, Beckett

5 PM

Drills 10:00 [1]

Strength and Conditioning 15:00 [0]

Strength and Conditioning 20:00 [1]

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