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Training Log Archive: Rich

In the 7 days ending Oct 31, 2009:

activity # timemileskm+m
  Running6 7:05:05 47.2(9:00) 75.96(5:36) 480
  Strength and Conditioning2 46:00
  Orienteering1 31:33 3.85(8:11) 6.2(5:05)17 /18c94%
  Total6 8:22:38 51.05 82.16 48017 /18c94%

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Saturday Oct 31, 2009 #

Orienteering race 31:33 [5] 6.2 km (5:05 / km)
ahr:180 max:187 spiked:17/18c shoes: Asics

Oxford city race.

Pretty straight forward. Only time loss was a few seconds here and there spotting controls and nearly missing alleyways and about 10s by not noticing the pass through near the butterfly control on the two occassions. Finding the controls was pretty straight forward though.

Running much better so hopefully this is now an end to the numerous illnesses.

Running warm up/down 30:00 [1] 2.5 km (12:00 / km)


Men's Open - Splits

Friday Oct 30, 2009 #

Note
(rest day)

A well deserved rest day before this weeks races.

Thursday Oct 29, 2009 #

Strength and Conditioning 31:00 [1]
ahr:81 max:104

Core strength session

Running warm up/down 29:00 [2] 5.0 km (5:48 / km) +20m 5:41 / km
ahr:133 max:142 shoes: Asics

Ru/ jog to and from intervals as WU/WD

Running intervals 28:09 [4] 6.3 km (4:28 / km) +15m 4:25 / km
ahr:152 max:169 shoes: Asics

3 x 1 mile @ Threshold with 500m jogging recovery after each.

6:38; 6:34; 6:19

Wednesday Oct 28, 2009 #

Running long 2:02:00 [3] 22.26 km (5:29 / km) +250m 5:11 / km
ahr:143 max:159 shoes: Asics

Long steady run. Finished work early so ran from home and got into terrain through Thieves and Cauldwell Woods before it got dark. Much more enjoyable than running home from work.

Route: http://www.gmap-pedometer.com/?r=3288099

Tuesday Oct 27, 2009 #

Running intervals 44:27 [5] 9.8 km (4:32 / km)
ahr:170 max:184 shoes: Asics

4 x 400m
1 x 2.4km
4 x 400m
1 x 2.4km
4 x 400m

45s recoveries between all intervals

Running warm up/down 45:00 [2] 6.5 km (6:55 / km) +25m 6:48 / km
shoes: Asics

WU and drills/WD plus stretching

Monday Oct 26, 2009 #

Strength and Conditioning 15:00 [1]

Running 43:36 [3] 10.4 km (4:12 / km) +40m 4:07 / km
ahr:156 max:169 shoes: Asics

Steady run; feeling good this evening.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics

Steady last mile to WD and also did a few drills.

Sunday Oct 25, 2009 #

Running race 27:53 [5] 7.2 km (3:52 / km) +100m 3:37 / km
ahr:176 max:201 shoes: Inov8 Flyroc 310

Cross Coutry race. Quite a physical one, with tight turns and styles and often slippy underfoot. Quite happy with my run considering my on off training recently and remnants of a cold. 13th Position.

Running warm up/down 45:00 [2] 4.5 km (10:00 / km) +30m 9:41 / km
shoes: Inov8 Flyroc 310

Good WU + drills and WD plus stretching.

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