Training Log Archive: Alex MIn the 7 days ending Mar 24, 2012:
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Wednesday Mar 21, 2012 #
7 PM
Running tempo 39:18 [3] 9.3 km (4:14 / km) +100m 4:01 / km
shoes: Inov-8 X-Talons
Out from Chris's, down to the canal, past the farm with the two deer, up to the park through Ryles wood, then straight up the cage, left along the ridge, back under the railway, across the level crossing, back over the railway again and finished through the back streets.
Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +30m 5:43 / km
shoes: Inov-8 X-Talons
Then went to find the others, who were coming a different route back from the cage, ran to the top of the hill before meeting them, them had a very easy run back down with them.
Sunday Mar 18, 2012 #
11 AM
Orienteering 1:25:00 [2] **** 7.8 km (10:54 / km) +250m 9:24 / km
shoes: Inov -8 O-Rocs
Simpson Ground NWJS training, finished all the excercises which were:
Downhill (2)
First legs (4)
Traffic lights
AP doughnuts (the area around the control was blanked out)
Downhill (2)
First legs (4)
Traffic lights
AP doughnuts (the area around the control was blanked out)
1 PM
Orienteering 24:00 [4] **** 3.0 km (8:00 / km) +50m 7:23 / km
shoes: Inov -8 O-Rocs
Czech Relay, do a single control and then meet your partner back at the path, then jog along to meet them after they have done a control, did a course that went out and back along a small path.