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Training Log Archive: Rich

In the 7 days ending Jun 26, 2011:

activity # timemileskm+m
  Running6 3:17:24 21.73(9:05) 34.97(5:39) 806
  Orienteering2 2:33:08 14.16(10:49) 22.78(6:43) 20626 /26c100%
  Flexibility3 50:00
  Strength and Conditioning2 50:00
  Total11 7:30:32 35.89 57.76 101226 /26c100%
  [1-5]11 6:37:52
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Jun 26, 2011 #

8 AM

Orienteering 1:25:43 intensity: (2:04 @0) + (12:07 @1) + (44:00 @2) + (27:32 @3) *** 13.81 km (6:12 / km) +70m 6:03 / km
ahr:138 max:158 spiked:14/14c shoes: Inov8 X Talon 212 (2)

Took a morning run out to a area I have grabbed the map for off World of O. A small bit intricate, lightly comtours sand dune area - supurb bit of wood and really enjoyed the session, a pick followed by a line. Struggled on the first control but then got into the map and was fine. Great stuff.

Saturday Jun 25, 2011 #

Note

No opportunity for training again today but again lots of walking. Legs dead by the end of the day.

Friday Jun 24, 2011 #

Note
(rest day)

Out to Tallinn for a few days with friends. No training but a fair bit of walking.

Thursday Jun 23, 2011 #

5 PM

Orienteering 1:07:25 intensity: (2:59 @0) + (32:58 @1) + (20:29 @2) + (10:24 @3) + (35 @4) ** 8.97 km (7:31 / km) +136m 6:59 / km
ahr:128 max:167 spiked:12/12c shoes: Inov8 X Talon 212 (2)

Steady run around a few controls at Blidworth. Suposed to be planning here early next year. I was discusting, even by Blidworth standards!

Wednesday Jun 22, 2011 #

7 AM

Running 21:53 intensity: (27 @0) + (5:48 @1) + (12:05 @2) + (1:41 @3) + (1:52 @4) 3.79 km (5:47 / km) +68m 5:18 / km
ahr:134 max:167 shoes: Nike Air Pegasus+ 27

IW
5 PM

Running 10:15 intensity: (2 @2) + (6 @3) + (10:07 @4) 2.0 km (5:08 / km) +167m 3:37 / km
ahr:157 max:170 shoes: Nike Air Pegasus+ 27

HFW
6 PM

Flexibility 20:00 [3]

Tuesday Jun 21, 2011 #

7 AM

Running 23:21 [2] 4.48 km (5:13 / km) +81m 4:47 / km
shoes: Nike Air Pegasus+ 27

ITW
1 PM

Strength and Conditioning 25:00 [1]
slept:7.0

5 PM

Running 14:14 [2] 2.29 km (6:13 / km) +183m 4:26 / km
shoes: Nike Air Pegasus+ 27

HFW - buggered

Running intervals 55:00 intensity: (16:00 @0) + (15:00 @2) + (24:00 @5) 10.68 km (5:09 / km)
ahr:154 max:178 shoes: Nike Air Pegasus+ 27

Up to Harrier for intervals on the grass. 200m, 400m, 600m, 800m @ ~10k pace with recoveries of 30s, 60s, 90s, 120s.

Flexibility 25:00 [0]

Rolling before harriers to try and loosen off my ITBs and then stretching with the Harriers after intervals.

Monday Jun 20, 2011 #

7 AM

Running 17:43 intensity: (7 @0) + (2:40 @1) + (12:12 @2) + (1:58 @3) + (46 @4) 3.0 km (5:54 / km) +65m 5:19 / km
ahr:133 max:165 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Strength and Conditioning (Circuits) 25:00 [3]
slept:7.75

Flexibility 5:00 [0]

5 PM

Running 54:58 intensity: (1:03 @0) + (13:44 @1) + (39:34 @2) + (18 @3) + (19 @4) 8.73 km (6:18 / km) +242m 5:32 / km
ahr:131 max:160 shoes: Nike Air Pegasus+ 27

HFW (Newstead)

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