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Training Log: freddiec

In the last 7 days:

activity # timemileskm+m
  Run6 4:01:38 30.94(7:49) 49.8(4:51)
  Orienteering 2 58:18 6.95(8:23) 11.19(5:13)
  intervals2 54:44 4.19(13:03) 6.75(8:07)
  Total6 5:54:40 42.09(8:26) 67.74(5:14)
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Wednesday Mar 29 #

Run 1:00:09 [3] 12.88 km (4:40 / km)

Long with James, around seat n back via his with couple of loops. Legs feeling yesterdays sesh a lot v tight.

Tuesday Mar 28 #

Run warm up/down 19:10 [3] 4.66 km (4:07 / km)

intervals 37:17 [3] 2.5 km (14:55 / km)

2 x 6 x 200m - walk back rec and 10mins between sets.
Good fun actually just crawling in lactic for the last 50m of each rep.
Times: 28,29,29,29,28,28//28,28,28,29,29,29.
Reasonably happy with times considering not in spikes (wearing long distance shoes). Good having Alex to chase on the home straight ;) boxed in for a fewww
Speed so poor this is whats needed.

Run warm up/down 23:36 [3] 4.26 km (5:32 / km)

Crawl home via bog with Alex.

Monday Mar 27 #

Run 43:20 [3] 10.36 km (4:11 / km)

Blackford miles, got the short shorts out for bit of a speedy one. Couple of breaks to check out the river for my geog survey :))

Sunday Mar 26 #

Run warm up/down 15:00 [3] 2.2 km (6:49 / km)

Orienteering 43:30 [3] 7.62 km (5:43 / km)

Northern middle.
Not good at all. Slow off the start, went round a field thinking it was out of bounds for 2 and then ran completely wrong direction for 3 being v stupid - 4 mins lost. Jake caught me here, slightly miss at 6 and then minute lost at 8 meaning Finlay caught. Hanging into him for rest whilst he was actually navigating lol
Cold worse after the weekend, had a wee coughing fit on the course but didnt really affect.

Run warm up/down 10:12 [3] 1.81 km (5:38 / km)

Saturday Mar 25 #

Run warm up/down 15:00 [3] 2.0 km (7:30 / km)

Orienteering 14:48 [3] 3.57 km (4:09 / km)

Warwick sprint.
Generally okay, loads of slightly worse route choices losing seconds and a couple of 8s ones. Good fun, although cold burning up a bit.

Run warm up/down 12:42 [3] 2.5 km (5:05 / km)

Thursday Mar 23 #

Run warm up/down 22:12 [3] 4.82 km (4:36 / km)

Around killing fields.

intervals 17:27 [3] 4.25 km (4:06 / km)

10x slow fast 200s. Harder than should have felt - 31/32s and doing loop in 1:45 (15s quicker than usual) so rolling starts which were nice. Cold not feeling great, not to worried though for the weekend.

Run warm up/down 20:17 [3] 4.31 km (4:42 / km)

Cool down, left thigh bit niggly and feeling tired.

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FootAnkle Sprain792+days
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