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Training Log Archive: EPOCspookster

In the 7 days ending Mar 5, 2017:

activity # timemileskm+ft
  Road running3 1:10:00 6.84(10:14) 11.0(6:22)
  Trail running1 38:00 3.73(10:12) 6.0(6:20) 250
  Urban Orienteering1 30:00 3.91(7:40) 6.3(4:46) 250
  Intervals1 19:30 1.12(17:26) 1.8(10:50)
  Time Trials1 7:55 0.75(10:37) 1.2(6:36) 500
  Total4 2:45:25 16.34(10:07) 26.3(6:17) 1000

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

Urban Orienteering 30:00 [3] 6.3 km (4:46 / km) +250ft 4:29 / km
shoes: NB Road

While rest of family suffered round Ilkley Moor I ran B course from 2104 Urban (minus first 3 controls = 7mins). Had to make some adjustments on the go as gates and fences had changed and could not really do school stuff. Pushed hard, but still slow pace. Equivalent to approx 37 mins compared to M55 winning time of 40 mins.
Left knee weak (watch this space as this injury can only get worse).
Both glutes (especially right) very tight causing me to shuffle along at times.
Calves ok even without socks.
C • Suffered? 5

Road running 25:00 [3] 4.5 km (5:33 / km)
shoes: NB Road

Warm up and down.

Saturday Mar 4, 2017 #

Intervals 19:30 [3] 1.8 km (10:50 / km)
shoes: Roclite 295-3 Lightweight

10 x 30 (exactly) secs, 30 secs rest in Honley Park. Approx 150m each effort. All OK.

Road running 20:00 [3] 3.5 km (5:43 / km)
shoes: Roclite 295-3 Lightweight

Warm up/down.

Thursday Mar 2, 2017 #

Road running 25:00 [3] 3.0 km (8:20 / km)
shoes: Nike Anodyne 2 (USA)

Warm up/down.

Time Trials 7:55 [3] 1.2 km (6:36 / km) +500ft 4:02 / km
ahr:150 max:159 shoes: Nike Anodyne 2 (USA)

Brockholes Hill (village hall to track/top).
5:50 at junction.
Breathing hard after 4 mins so had to ease up a bit.
7:47 for this back in September.

Tuesday Feb 28, 2017 #

Trail running 38:00 [3] 6.0 km (6:20 / km) +250ft 5:57 / km
shoes: Nike Anodyne 2 (USA)

Harlow Woods as in Harrogate for Event Safety Workshop. Very wet and slippery. Used to run these trails most lunchtimes when at sixth form.

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