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Training Log Archive: Alex M

In the 7 days ending Mar 12, 2011:

activity	#	time	miles		km		+m
Orienteering	3	1:45:31	10.13	(10:25)	16.3	(6:28)	480
Running	2	1:45:00	12.97	(8:06)	20.88	(5:02)	210
Total	5	3:30:31	23.1	(9:07)	37.18	(5:40)	690

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Saturday Mar 12, 2011 #

Event: JOK Chasing Sprint

11 AM

Orienteering race (Prologue) 23:56 [4] *** 3.2 km (7:29 / km) +100m 6:28 / km
shoes: Inov-8's

felt bad for the first bit and better on the second, but looking at the splits it was the other way around. 5th in M16-

2 PM

Orienteering race (Chase) 19:34 [4] *** 2.9 km (6:45 / km) +160m 5:17 / km
shoes: Inov-8's

Started about 38s down on 3rd, had caught that up by 2, then got a small lead at 3, ahead until I overshot at 6, took a different route choice on 7 and got a few seconds, then was racing Michael preetyy closely all the way to the run in, where I only just got him.

Wednesday Mar 9, 2011 #

7 PM

Running (Wednesday Run) 57:00 [3] 12.5 km (4:34 / km) +30m 4:30 / km
shoes: New balance 760

Run from our house, down happy valley to Bramhall Park and then past it to the viaduct, basically doubled back on ourselves and then back through Murlee's fields and the cricket ground. Could feel last night in my legs so wasn't going as fast as normal, the peopl I was wth didn't seem to notice though... Resting up for the weekend now.

Tuesday Mar 8, 2011 #

7 PM

Running warm up/down (Athletics) 20:00 [1] 4.0 km (5:00 / km)
shoes: New balance 760

usual warm up rounf the roads with a different end so we finished at the top of New Zealand road.

Running hills (Athletics) 6:00 [4] 1.44 km (4:10 / km) +180m 2:34 / km
shoes: New balance 760

Efforts - was about 120m of running, with arond 15m climb, New Zealand road is a strange one because it starts of pretty much flat and ends up about 30 degrees at the top, with it getting gradually steeper, average of about 30 secs each time.

Running (Athletics) 12:00 [1] 1.44 km (8:20 / km)
shoes: New balance 760

Walk/slow jog back down for recovery

Running warm up/down (Athletics) 10:00 [2] 1.5 km (6:40 / km)
shoes: New balance 760

Ran back up to the stadium, after feeling perfectly ok on the hill reps, as soon as we stopped afterwards before jogging back they decided to sieze up, so the first 5 mins or so of the warm down were spent trying to get rid of it.

Sunday Mar 6, 2011 #

Orienteering race (Hardwick Park) 1:02:01 [3] *** 10.2 km (6:05 / km) +220m 5:29 / km
shoes: Inov-8's

Easy course at about Light Green standard all the way around, basically look ahead, spot a large log (for some reason called a rootstock) then run to it and punch, about 1/2 the controls were like this which made it a real runners course. Open grass for all but a small patch of open woodland near the start. 8 mins down on Paul M, which is expected because he is such a good runner.

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