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Training Log Archive: Mark3

In the 7 days ending Dec 20, 2015:

activity	#	time	miles		km		+m
Running - Road/Track	4	3:43:34	22.66	(9:52)	36.47	(6:08)	152
Orienteering - Forest	1	1:23:07	8.95	(9:17)	14.4	(5:46)	440
Orienteering - Urban	1	43:30	5.78	(7:32)	9.3	(4:41)	143
S+C	4	25:00
Cycling	1	15:00	3.11	(12.4/h)	5.0	(20.0/h)	40
Total	6	6:30:11	40.49		65.17		775

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Sunday Dec 20, 2015 #

Orienteering - Forest race (Ash Ranges) 1:23:07 [5] 14.4 km (5:46 / km) +440m 5:00 / km
(sick)

Nearly didn't start, but didn't feel quite bad enough for that. Made a few mistakes and some poor route choices, but mainly just running slowly die to feeling rubbish.

Saturday Dec 19, 2015 #

Running - Road/Track race (Parkrun - Ashton Court) 19:17 [5] 5.0 km (3:51 / km) +100m 3:30 / km
(sick) shoes: Nike Pegasus 32

Windy.

4:10,4:31,3:53,3:24,3:18

I think this was reasonably well paced - the wind definitely slowed everyone - I doubt there were many PBs.

Migraine afterwards, sore throat... Hopefully Brighton will be ok.

Orienteering - Urban race (Brighton City Race) 43:30 [5] 9.3 km (4:41 / km) +143m 4:21 / km
(sick) shoes: Nike Pegasus 32

Pretty bad performance, not helped by not realising quite how far away Brighton is and so having a very stressful drive. Ibuprofen necessary for the headache but always zones me out a bit; managed to goto 10 before 9 and so lost the front guys, then my torch battery ran out (my fault for not charging) and so only worked on backup mode which was ok for map reading but not for seeing. Didn't really get on with map which had plenty of incorrect symbol sizes.

Course was well planned and the event was fun, though; the butterflying was well done. Very busy in Brighton; mostly with confused people, now.

S+C (TP) 5:00 [5]

Friday Dec 18, 2015 #

Running - Road/Track (Jog with Jason) 45:07 [3] 9.16 km (4:56 / km) +52m 4:47 / km
(sick) shoes: Asics Nimbus 17

Marathon pace training run with Jason.

Definitely still ill although don't feel as bad as last night.

S+C (TP) 5:00 [5]

Thursday Dec 17, 2015 #

Note
(sick)

This was meant to be Weston prom race debut - but I feel dreadful - an evening with Iemsip and an early night I think :(

C • If you went back to work th... 1

Wednesday Dec 16, 2015 #

S+C (TP) 5:00 [5]

Running - Road/Track intervals (B+W Training) 1:25:44 [5] 11.64 km (7:22 / km)
shoes: Asics Nimbus 17

8x1k(50%)

ks: 3:32,35,34,35,36,35,34,31

Pretty consistent. Had to be to burn off the FOUR massive pieces of Christmas cake I've had today.

Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph) +40m
shoes: Specialized Sirrus Sport [bike

Tuesday Dec 15, 2015 #

S+C (TP) 5:00 [5]

Turns out two in one day is possible. Pretty sure I'm now twice as good as Thierry.

C • TGIF 1

Monday Dec 14, 2015 #

Running - Road/Track intervals (B+W Training) 1:13:26 [5] 10.67 km (6:53 / km)
shoes: Asics Nimbus 17

6x[400m(60s),200m(30s),200m(3 mins)]

400s: 82,77,76,76,78,76
200s: 36,35,34,35,35,36,35,36,35,35,33,35

Less recovery on 200s than previous times we've done this. 200s slower but 400s much better than last time. Target was 78 - will make 76 next time.

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