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Training Log Archive: Rich

In the 7 days ending May 17, 2009:

activity	#	time	miles		km		+m
Running	5	5:14:30	33.96	(9:16)	54.65	(5:45)	500
Orienteering	1	1:12:21	7.58	(9:33)	12.2	(5:56)	470	30 /	30c	100%
Strength and Conditioning	2	35:00
Total	7	7:01:51	41.54		66.85		970	30 /	30c	100%

1:49

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Sunday May 17, 2009 #

Orienteering race 1:12:21 [5] *** 12.2 km (5:56 / km) +470m 4:58 / km
ahr:169 max:177 spiked:30/30c shoes: VJ Twister #2

Bentley Woods Regional

Despite a mini hangover I ran pretty well with very few if any mistakes. Had left my watch in interval mode after yesterday so it was bleeping constrantly so had to sort that out on the way to #1 which slowed my down a little. Desperate for a wee early on so had to stop for ~30s on the way to #6. Long leg was far too easy and no other mistakes bar about 2 5seconders. Lost abit of time over some of the last few because of the bloody nettles! I really do have a phobia. Ran a long way round to the penultimate control to avoid any which lost me around 30s.

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov8 Flyroc 310

Saturday May 16, 2009 #

Running intervals 35:00 [5] 7.0 km (5:00 / km) +120m 4:36 / km
ahr:149 max:173 shoes: Inov8 Flyroc 310

45/15's on the hills

2 sets of 17 with a brief rest between

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Inov8 Flyroc 310

Friday May 15, 2009 #

Strength and Conditioning 20:00 [1]

Ankle strengthening exercises

Thursday May 14, 2009 #

Running intervals 40:00 [5] 9.75 km (4:06 / km)
shoes: Asics

550m intervals with ~100m jogging recovery. Forgot my watch but I was apparently doing around 1:50 per 550m

C • wow - if that means you did... 2

Running warm up/down 30:00 [2] 2.5 km (12:00 / km) +20m 11:32 / km
shoes: Asics

Running to and from training and around the field. A bit quicker than normal because I was a few mins late and then is was throwing it down on the way home. Some good static stretching after the session also.

Wednesday May 13, 2009 #

Running long 1:49:30 [3] 21.7 km (5:03 / km) +300m 4:43 / km
shoes: Asics

Long run home from work. Joints felt like they took a bit of a pounding tonight. getting ready for some new trainers I think.

Tuesday May 12, 2009 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +20m 8:04 / km
shoes: Asics

Running intervals 40:00 [5] 7.2 km (5:33 / km) +30m 5:27 / km
ahr:166 max:180 shoes: Asics

Sutton Harriers Intervals

Marked out circuits of around 800m around the field with approximately 120m on 80 off; 30s standing recovery at the end of each lap:

4:01 - 156/170 - as normal didn't know exactly what I was doing!
3:50 - 164/175
3:48 - 164/174
3:49 - 165/178
3:48 - 168/176
3:48 - 166/175
3:47 - 169/177
3:49 - 167/175
3:39 - 169/176

Monday May 11, 2009 #

Strength and Conditioning 15:00 [2]

A few core stretch exercises. Never get time for a full core session so will have to get in the habit of doing some here and there.

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