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Training Log Archive: Rich

In the 7 days ending Jun 21, 2009:

activity	#	time	miles		km		+m
Running	3	2:53:43	19.88	(8:44)	32.0	(5:26)	460
Cross Training	2	1:49:00
Orienteering	1	1:06:20	3.48	(19:04)	5.6	(11:51)	160	21 /	20c	105%
Total	6	5:49:03	23.36		37.6		620	21 /	20c	105%

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Sunday Jun 21, 2009 #

Orienteering 45:16 [1] 2.3 km (19:41 / km) +60m 17:25 / km
shoes: Asics

Shadowing Amy around the NOC SL event at Bramcote.

Orienteering 21:04 [3] *** 3.3 km (6:23 / km) +100m 5:33 / km
spiked:21/20c shoes: Inov8 Flyroc 310

Technical course NOC SL3 at Bramcote

Consisted of the orange plus 6 extra controls over on the Hemlockstone on a map without paths.

Already been to the orange controls and hit all the extra ones fine bar ~10s on one control. A pit in an area I always end up too high - dodgy map maybe?

Saturday Jun 20, 2009 #

Running intervals (Hills) 40:00 [5] 7.0 km (5:43 / km) +250m 4:51 / km
shoes: Asics

Hill intervals.

Sets of 3 drainage channels as I've done previously the 1st back down, 2nd, back down then 3rd and back down. Three sets on four different hills so 36 reps in total.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Asics

Running to and from my session, went the long way around to get extra length on my warm down run.

Thursday Jun 18, 2009 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics

To and from training

Running intervals 20:00 [4] 3.6 km (5:33 / km) +40m 5:16 / km
shoes: Asics

Laps of the cricket pitch (~450-500m) with 1min rest between each lap. Were taking between 1:23 and 1:30. gave it up after 20mins because my groin was so tight. I couldn't stride out so went for a steady run instead.

Running 14:00 [2] 2.8 km (5:00 / km) +30m 4:45 / km
shoes: Asics

Steady run around the field. Did lots of stretching afterwards before a jog back home.

Wednesday Jun 17, 2009 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

Football with work. About 7-7 I think tonight. Bloody knackered.

Tuesday Jun 16, 2009 #

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: Asics

Running race 29:43 [5] 8.1 km (3:40 / km) +100m 3:27 / km
ahr:183 max:189 shoes: Asics

Booths SL event near Chesterfield.

8th place - hard work after the brutality of yesterdays football.

Monday Jun 15, 2009 #

Cross Training race (Football) 49:00 [4]
shoes: Asics

Work five a side competition

8 games of 7 minutes brutal all out football - we all sat one out though. Won the first 3 then lost the next 3. Finished with 2 draws. 4th out of th 9 teams - ok I spose.

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