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Training Log Archive: AliMas

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Running	13	6:21:23	46.44	(8:13)	74.74	(5:06)	782
Strength and Conditioning	3	2:15:00
Orienteering	3	1:01:03	7.86	(7:46)	12.65	(4:50)	103
Total	13	9:37:26	54.3		87.39		885
[1-5]	13	7:22:26

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Sunday Mar 26, 2017 #

8 AM

Running 15:05 [2] 3.03 km (4:59 / km) +18m 4:50 / km
shoes: Asics gel zaraca 3

Nuneaton canal round 2 with Sasha Tim n Tam.

11 AM

Running 20:04 [2] 3.23 km (6:12 / km) +59m 5:41 / km
shoes: Walsh PB Elite (DB)

Orienteering 38:49 [4] 7.11 km (5:27 / km) +79m 5:10 / km
shoes: Walsh PB Elite (DB)

Bentley middle
Took it reasonably steady to start with and was going nice and smooth. Heart broke for Tim when I saw him running the opposite direction to me back into 4. Pleased when I hit 9 in the green okay then went a bit rash on the way to 10 and got my streams confused, ended up crossing a little track without realising again and took me a fair while to work out what I'd done. Both Tim and Tam came through me here without me seeing them. Scrappy stuff for the rest making a lot of smaller misses, caught Tam back up towards the end and we had some fun times into the finish, he even head butted me at the last control.

Running 14:30 [2] 2.52 km (5:45 / km) +38m 5:21 / km
shoes: Walsh PB Elite (DB)

Saturday Mar 25, 2017 #

8 AM

Running 14:47 [2] 3.12 km (4:44 / km) +19m 4:36 / km
shoes: Asics gel zaraca 3

Nuneaton canal with Sasha, Nixon, Tim n Tam.

11 AM

Running 20:30 [2] 3.86 km (5:18 / km) +15m 5:12 / km
shoes: Saucony Nomads

Orienteering 14:18 [4] 3.6 km (3:58 / km) +11m 3:55 / km
shoes: Saucony Nomads

Warwick sprint
Good start which was nice, went a little panicky in the open little block building bit (7-14) and didn't feel quite in control, still got through it without any blunders though. Didn't plan enough for 16 and 17 and lost a little time on both, went right on 16 then did a couple of turns into control and went right on 17 then got confused when it was top of steps. Fine for the rest, seems like I was running pretty well despite not feeling all that good, maybe faded a little towards the end, solid stuff.

Running 15:22 [2] 2.89 km (5:19 / km) +15m 5:11 / km
shoes: Saucony Nomads

Friday Mar 24, 2017 #

4 PM

Running 29:26 [2] 5.41 km (5:27 / km) +36m 5:16 / km
shoes: Asics gel zaraca 3

Thursday Mar 23, 2017 #

6 AM

Running 8:54 [2] 1.84 km (4:50 / km) +23m 4:33 / km
shoes: Asics DFA-33 (W)

Strength and Conditioning 45:00 [0]

8 AM

Running 10:19 [2] 2.07 km (4:59 / km)
shoes: Asics DFA-33 (W)

3 PM

Running 16:24 [2] 2.89 km (5:41 / km) +16m 5:32 / km
shoes: Asics gel zaraca 3

Lap of Kings and some drills with Felly.

Orienteering 7:56 [4] 1.93 km (4:06 / km) +13m 3:58 / km
shoes: Asics gel zaraca 3

Fun little course around KB with some extra oob planned by Nixon.

Running 13:04 [2] 2.61 km (5:00 / km) +8m 4:56 / km
shoes: Asics gel zaraca 3

Back to the flat.

Wednesday Mar 22, 2017 #

2 PM

Running 1:09:58 [2] 13.86 km (5:03 / km) +246m 4:38 / km
shoes: Saucony Nomads

Good run round BnB with Jack, Ewan, Tam Will, and Mark, Fay for a bit. Bit rainy but nothing special.

Tuesday Mar 21, 2017 #

7 AM

Running 30:18 [2] 6.07 km (5:00 / km) +124m 4:32 / km
shoes: Asics DFA-33 (W)

Easy lap of the Seat then to gym, found Sasha near the end. Seat looking nice with some snow on top.

Strength and Conditioning 30:00 [0]

Drills. Bashed my shin and knee but was fun.

Running 8:43 [2] 1.75 km (5:00 / km) +16m 4:46 / km
shoes: Asics DFA-33 (W)

1 PM

Running 19:19 [2] 3.52 km (5:29 / km) +47m 5:08 / km
shoes: Saucony Nomads

Expected the weather to have taken another turn so was happy to see the sun was still out when I finished my lecture. From KB to the far end of the Hermitage.

Running 14:44 [4] 3.96 km (3:43 / km) +1m 3:43 / km
shoes: Saucony Nomads

3x 1km [3 mins] across the Hermitage and down Blackford Glen road.

Solid stuff but can't take too much from the data as despite a few bumps it was net downhill and I had a rather large tail wind on my back. Nearly ran into several school children and dogs on the first rep but managed to weave my way through.

Running 17:12 [2] 3.44 km (5:00 / km) +28m 4:48 / km
shoes: Saucony Nomads

Back to KB then back to the flat. Three little runs at exactly 5mpk today, impressive.

Monday Mar 20, 2017 #

4 PM

Running 33:34 [2] 6.86 km (4:53 / km) +54m 4:42 / km
shoes: Asics DFA-33 (W)

Meadows with Tam, Jack, Will and P, yes good.

Strength and Conditioning 1:00:00 [0]

6 PM

Running 9:10 [2] 1.81 km (5:04 / km) +19m 4:49 / km
shoes: Asics DFA-33 (W)

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