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Training Log Archive: Rich

In the 7 days ending Aug 28, 2011:

	activity	#	time	miles		km		+m
	Running	5	5:33:41	44.36	(7:31)	71.39	(4:40)	758
	Orienteering	1	1:37:31	9.99	(9:45)	16.08	(6:04)	233
	Strength and Conditioning	2	50:00
	Flexibility	2	40:00
	Running Drills	1	10:00	0.68	(14:43)	1.09	(9:08)	20
	Total	10	8:51:12	55.04		88.57		1011
	[1-5]	8	8:04:08
averages - sleep:8.5 weight:66.4kg

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Sunday Aug 28, 2011 #

11 AM

Running 1:43:26 [3] 22.58 km (4:35 / km) +303m 4:18 / km
slept:9.0 shoes: Nike Air Pegasus 27 Trail

Newstead Abbey and Thieves. Best I've felt in a while.

Saturday Aug 27, 2011 #

10 AM

Running 1:16:22 [2] 15.63 km (4:53 / km) +181m 4:37 / km
slept:9.0 weight:66.4kg shoes: Nike Air Pegasus 27 Trail

Run out in the rain down the dumbles and around Brierley Park. As runs have been going lately I felt ok; not too much tightness.

10 PM

Note

Running at the minute has become a struggle; mentally as much as anything as before I go out I know its unlikely that I will be running freely without pain and/or tighness in my calves and feet. It hard to get motivated to get out the door at the minute as there aren't many sessions I'm able to enjoy. Foot rolling has become a multiple times a day occurance. Getting measured up for orthotics on Thursday - I hope they make the difference that I need.

Friday Aug 26, 2011 #

Note
(rest day)

Long day at work. Got home at just before 9pm, rest earned.

Thursday Aug 25, 2011 #

6 PM

Running intervals 54:33 12.56 km (4:21 / km) +18m 4:19 / km
slept:7.5 shoes: Nike Air Pegasus+ 28

From the hotel,

WU, 4 x 6mins, WD

Hard work, calves really tight as per normal. Times shite (well speed) but not unexpected.

8 PM

Flexibility 20:00 [0]

Wednesday Aug 24, 2011 #

6 PM

Running 54:45 11.32 km (4:50 / km) +192m 4:28 / km
shoes: Nike Air Pegasus+ 28

Steady run up to and around Epping Forest using a map off OpenorienteeringMap - had no idea where I was for quite a while - again not feel too perky and calves again tight. Stopped for some drills after 45mins and ran around 10 x 10s sprints on the way back.

Running Drills 10:00 0.68 mi (14:43 / mi) +20m 13:29 / mi
shoes: Nike Air Pegasus+ 28

8 PM

Flexibility 20:00 [0]

Tuesday Aug 23, 2011 #

Strength and Conditioning 15:00 [1]

5 PM

Orienteering (fartlek) 1:37:31 16.08 km (6:04 / km) +233m 5:39 / km
shoes: Inov8 X Talon 212 (2)

Early finish on site so opportunity for a decent session though not feel great all day - still think the remenants of the virus I've had were reaccuring. Up to Epping Forest from Waltham Abbey Premier Inn and around a course from 2008. Did around 3/4 of the course as 1km intervals with 2mins jog. Speed wasn't great though; didn't have it in me to push any more. Technically tried to focus on rough compass which, as has recently been the case, was garbage early on much stuck with it and it improved.

Monday Aug 22, 2011 #

1 PM

Strength and Conditioning (Circuits) 35:00 [3]

Internet down at home. Will download the rest when I get chance off my Garmin.

6 PM

Running 44:35 9.31 km (4:47 / km) +64m 4:38 / km
ahr:144 max:158 shoes: Nike Air Pegasus+ 28

Easy run around High Park Woods when I got to Colchester Premier Inn.

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