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Training Log Archive: Rich

In the 7 days ending Apr 25, 2010:

activity

time

miles

Running

5:49:01

43.04

(8:07)

69.26

(5:02)

1052

Orienteering

1:08:00

7.77

(8:45)

12.5

(5:26)

20 /

19c

105%

Strength and Conditioning

43:00

Flexibility

13:00

Cross Training

5:00

Total

7:58:01

50.8

81.76

1102

20 /

19c

105%

[1-5]

7:45:01

2:29

0:00

» now

Sunday Apr 25, 2010 #

12 AM

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (1)

Collecting in a few controls as a warm down.

11 AM

Orienteering race 38:00 [4] *** 7.0 km (5:26 / km) +50m 5:14 / km
ahr:167 max:179 spiked:20/19c shoes: Inov8 X Talon 212 (1)

SL Event at Bulwell Hall. Suprisingly enjoyable but very warm.

Saturday Apr 24, 2010 #

2 PM

Orienteering race 15:00 [4] 3.5 km (4:17 / km)
shoes: Asics Gel GT-2140

3 short sprint loops at a small event in leicester.

3 PM

Running warm up/down 13:00 [3] 2.0 km (6:30 / km) +40m 5:55 / km
shoes: Asics Gel GT-2140

Running intervals 17:00 [4] 3.7 km (4:36 / km) +150m 3:49 / km
ahr:161 max:175 shoes: Asics Gel GT-2140

45/15 intervals at Bradgate Park - very nice and good pace.

Friday Apr 23, 2010 #

6 PM

Running 33:14 [3] 7.8 km (4:16 / km) +80m 4:03 / km
ahr:135 max:150 shoes: Inov8 X Talon 212 (1)

Steady early evening run when I got home from work.

Thursday Apr 22, 2010 #

6 PM

Running 56:20 [3] 11.2 km (5:02 / km) +150m 4:43 / km
ahr:141 max:158 shoes: Asics Gel GT-2140

Steady evening run.

7 PM

Running hills 7:00 [4] 1.0 km (7:00 / km) +80m 5:00 / km
ahr:148 max:159 shoes: Asics Gel GT-2140

10 x ~15s hill reps on the pit tip before a steady run home.

Running warm up/down 7:00 [2] 1.2 km (5:50 / km) +30m 5:11 / km
shoes: Asics Gel GT-2140

Wednesday Apr 21, 2010 #

12 PM

Running 32:16 [3] 6.6 km (4:53 / km) +50m 4:43 / km
ahr:144 max:159 shoes: Asics Gel GT-2140

Nice steady cruise down to the canal and along to the Trent along the embankment and back through the Meadows. Very nice lunch time run in the sun. Think I might have to do this more often.

5 PM

Running long 1:57:00 [3] 22.2 km (5:16 / km) +317m 4:55 / km
ahr:141 max:155 shoes: Asics Gel GT-2140

HFW with bag. Again mostly off road. Nice evening; bloody knackered.

Tuesday Apr 20, 2010 #

1 PM

Cross Training warm up/down (Cycling) 5:00 [2]

Strength and Conditioning 18:00 [1]

Flexibility 8:00 [0]

7 PM

Running 35:00 [2] 5.0 km (7:00 / km) +30m 6:48 / km
shoes: Asics Gel GT-2140

Running race 31:11 [5] 8.56 km (3:39 / km) +125m 3:24 / km
ahr:175 max:179 shoes: Asics Gel GT-2140

Booth Summer League race

Mainly on gravelly uneven footpaths with little flat. Going ok and in 10th then got the most severe stich I've ever had in my life at around 3.5miles. Just did the best I could to hang in but was losing places and in agony. Finished 15th.

Monday Apr 19, 2010 #

1 PM

Strength and Conditioning 25:00 [3]

Circuits

Flexibility 5:00 [0]

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