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Training Log Archive: IanW

In the 7 days ending Jan 18, 2009:

activity	#	time	miles		km		+m
Running	2	2:31:30	16.75	(9:03)	26.95	(5:37)	250
Orienteering	1	44:06	2.8		4.5			16 /	17c	94%
Circuits	1	44:00
Warm up/down	1	28:30	3.04	(9:22)	4.9	(5:49)
Stretching	2	25:00
Run - off road	1	9:00	0.68	(13:10)	1.1	(8:11)
Total	4	5:02:06	23.27		37.45		250	16 /	17c	94%
[1-5]	4	4:37:06

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Sunday Jan 18, 2009 #

Running 2:00:00 [3] 21.75 km (5:31 / km) +250m 5:13 / km
ahr:167 max:184 shoes: Walsh Ultra

Long run with Jon, didn't feel at my best and body knew it hadn't done one of these for a while. Home - Florence Park - Iffley Lock(met Jon) - Bagley Wood - Boars Hill - Youlbury - South Hinksey - Donnington Bridge - home. As much off road as possible, pretty wet and muddy underfoot. In the last few km it was tough to keep going, muscles were pretty tight at the end.

C • Nice stuff! 1

Stretching 15:00 [0]

Trying to loosen the muscles...

Saturday Jan 17, 2009 #

Orienteering 24:16 [3] *** 3.3 km (7:21 / km)
ahr:173 max:198 spiked:16/17c shoes: 2007 Falcons

Local event at Brill, plodded round the light green course with no major mistakes - couple of moments of hesitation but control appeared as I thought it should. Know most of the area a bit too well now... Vegetation mapping is a bit off in places, there was a group out clearing a lot of the bramble from some areas which will be an improvement :)

Felt tired on the hills...

GPS distance - 3.8km

Orienteering 9:30 [4]
ahr:174 max:194 shoes: 2007 Falcons

Little sprint training course, 3 people start at same time, gaffled. Bit of confusing veg mapping at #6 meant the control feature was a actually under a pile of bramble, took a bit of time convincing myself was in the right place...

GPS - 1.4km

Run - off road 9:00 [2] 1.1 km (8:11 / km)
ahr:153 max:185 shoes: 2007 Falcons

Jogged out back round the course, picked up a control and clarified how the seemingly strange bit had been mapped...

Orienteering 10:20 [4] 1.2 km (8:37 / km)
ahr:175 max:198 shoes: 2007 Falcons

Clock relay with Jon - based from the windmill, 5 legs with out and back to first/last control being most painful... Did it map memory and near full-out - good little intervals session, nasty little hill at the end of each lap. Only about 5 mins of actual running...

Thursday Jan 15, 2009 #

Warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:163 max:177 shoes: Walsh Ultra

Fairly easy over to South Parks for lunchtime hill reps, short jog around while there before the session.

Running 31:30 [5] 5.2 km (6:03 / km)
ahr:176 max:205 shoes: Walsh Ultra

Hill reps session - first since injury in October. I felt it.

2 sets of 4x 90", jog down recovery (~2'). 4'40" between sets.

First rep went off too hard - 350m. Rest of set ~325m

Second set, dropped back a bit after first rep to ~310m

Consistently covering 350m in 90" rep in October, so looks like there's a bit of work to do.

AHR during reps pretty high at 190+

C • Yay for hills! 1

Warm up/down 18:30 [2] 2.9 km (6:23 / km)
ahr:168 max:180 shoes: Walsh Ultra

Back home via top of South Parks & Churchill hospital, body knackered, didn't want to go any faster. Calf felt a little dodgy but not too bad, some stretching thrown in for good measure.

Monday Jan 12, 2009 #

Circuits 44:00 [2]

The usual, body felt tired - need to get into a routine...

Stretching 10:00 [0]

Some stretching after circuits, muscles too tight...

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