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Training Log Archive: 970130

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running18 11:47:39 82.89(8:32) 133.4(5:18) 656
  Orienteering training2 2:58:23 9.26(19:16) 14.9(11:58)
  Orienteering race4 2:37:52 12.19(12:57) 19.61(8:03) 445
  Strength and Conditioning5 2:15:00
  Running wu/cd8 1:24:02 7.57 12.19
  Stretching3 20:00
  Total26 21:22:56 111.91 180.1 1101
  [1-5]26 21:17:56

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Wednesday Dec 31, 2014 #

Running 1:17:53 [3] 15.01 km (5:11 / km) +104m 5:01 / km

Long run down the canal to Galgate and across the fields to Conder Green. Possibly going a bit fast, but I was able to keep the pace fairly similar all the way round.

Tuesday Dec 30, 2014 #

Orienteering race 54:18 [3] 6.58 km (8:15 / km) +199m 7:10 / km

Odds and evens score at Great Tower. Okay technically, felt quite tired physically, especially climbing up some of the hills.

Monday Dec 29, 2014 #

Running 22:29 [3] 5.26 km (4:16 / km)

Intervals in the cold. It was quite slippy on the bridges so we run out to the east instead. I felt like I wasn't running that fast, but from my times I guess I was.

Running wu/cd 2:00 [2]

Sunday Dec 28, 2014 #

Orienteering race 16:04 [3] 3.05 km (5:16 / km)

Orienteering at Ulverston Leisure centre. Quite a short sprint, okay technically apart from an inside wall corner which I thought was outside.

Running 36:46 [3] 7.11 km (5:10 / km) +66m 4:57 / km

Run with Dad around through Stodday and back. A few hills included. We weren't going particularly fast until the last couple of km.

Saturday Dec 27, 2014 #

Running 56:42 [3] 10.8 km (5:15 / km) +120m 4:58 / km

Ran with John round a few hills from home. He definitely made me go a bit fast than I would have done on the way up, but a fairly steady pace.

Strength and Conditioning 15:00 [2]

Friday Dec 26, 2014 #

Orienteering race 54:29 [3] 4.68 km (11:39 / km) +246m 9:13 / km

Odds and Evens score event at Rusland Beeches. Very steep in places, so not very fast, but nice and technically challenging. Found a few of the controls more by accident than design, but it worked out alright; I beat John!

Wednesday Dec 24, 2014 #

Running 38:48 [3] 7.27 km (5:20 / km)

Run with Dad round Burrow Hill. Not too fast, it was quite muddy.

Tuesday Dec 23, 2014 #

Running wu/cd 14:23 [1] 2.28 km (6:19 / km)

Strength and Conditioning 30:00 [2]

Monday Dec 22, 2014 #

Running 21:00 [4] 5.03 km (4:10 / km)

Intervals. 2;00, 3x0:45, 2:00, 3:0:45, 2:00. Tried to keep up with John- only succeeded once.

Running wu/cd 5:39 [2] 0.88 km (6:25 / km)

Sunday Dec 21, 2014 #

Running 1:22:12 [3] 10.21 km (8:03 / km) +366m 6:50 / km

Christmas tree run. Very windy at the top so we didn't stop for long.

Saturday Dec 20, 2014 #

Running 1:02:00 [3] 12.0 km (5:10 / km)

Enjoying running in the rain today. To the aquaduct, to Millenium Bridge, along the Quay and back through Abraham Heights. I didn't feel I was working that hard.

Friday Dec 19, 2014 #

Running 42:52 [3] 8.04 km (5:20 / km)

Fairly steady round the estuary loop backwards with an extra loop at the corner nearest Salt Ayre. Going surprisingly fast for the amount of effort I felt like I was putting in.

Running 11:52 [3] 1.78 km (6:40 / km)

10 minutes of hill reps at the end of the run on the big hill, not particularly fast or hard.

Wednesday Dec 17, 2014 #

Running wu/cd 5:00 [2]

Strength and Conditioning 30:00 [2]

3x10x1:00. Focusing on Core strength.

Stretching 5:00 [1]

Tuesday Dec 16, 2014 #

Running wu/cd 14:20 [2] 2.65 km (5:25 / km)

Running 11:44 [4] 3.22 km (3:39 / km)

Athletics. 8x400m reps. I felt quite tired, and the weather was horrible, but my times weren't too bad.

Monday Dec 15, 2014 #

Strength and Conditioning 30:00 [2]

Should have done this session last wednesday, but I was having a train adventure instead.
3x10x1:00 exercise, focussing on core strength.

Stretching 10:00 [1]

Running 21:47 [3] 4.76 km (4:35 / km)

Intervals. Approximately 2:20, 1:40, 1:00, 2:20, 1:40, 2:20, 1:00. Quite fast today, trying to keep up with Chris.

Running wu/cd 3:30 [3] 0.6 km (5:50 / km)

Sunday Dec 14, 2014 #

Running wu/cd 18:51 [3] 3.0 km (6:17 / km)

Warm up map for Compasssport Cup.

Orienteering race 33:01 [4] 5.3 km (6:14 / km)

Compasssport cup final at long valley. Quite a short course so I was running quite fast. Technically fine, apart from #1. I aimed off to the right, but missed the path and went past the control. Fairly happy overall.

Running wu/cd 15:19 [2] 2.78 km (5:31 / km)

Cool down after compass sport cup. I needed to run a bit further than 5km, so I went for a jog along the edge of the area. My legs felt a bit tired, but okay.

Saturday Dec 13, 2014 #

Running 40:18 [1] 6.59 km (6:07 / km)

Slow run with Annie round the estuary. Very easy for me, as fast as she could go.

Friday Dec 12, 2014 #

Running 51:22 [3] 9.48 km (5:25 / km)

Weather was horrible Thursday so I didn't go to Athletics. Steady run around Burrow Hill and the southern estuary path . Started in the light but it got dark about half way roung. A bit icy and a few puddles (ponds) to cross but I felt like I was running well.

Tuesday Dec 9, 2014 #

Running 14:23 [4] 2.7 km (5:20 / km)

Short fast hills on Haverbreaks before leaving for Cambridge. 2x0:30, 0:45, 0:30, 0:45, 2x1:00. Same rest as rep going back down. I wanted to do a longer session, but I didn't have time.

Monday Dec 8, 2014 #

Running 20:00 [3] 4.87 km (4:06 / km)

Intervals. Running towards Caton because the bridges were icy. 2:00, 2x 1:00, 2:00, 2x 1:00, 2:00. Running quite well- not too far behind Chris sometimes.

Sunday Dec 7, 2014 #

Orienteering training 1:00:00 [2] 5.0 km (12:00 / km)

NWJS fun training at Guard's Wood. Mainly doing a clock relay, but also sprint and one legged race. Not serious training.

Saturday Dec 6, 2014 #

Orienteering training 1:13:23 [3] 5.9 km (12:26 / km)

NWJS at Force Forge. Focussing on planning ahead in quite tough terrain physically. Low physical speed meant it was technically quite easy.

Orienteering training 45:00 [2] 4.0 km (11:15 / km)

NWJS training at Summerhouse Knott. Line course and relay.

Thursday Dec 4, 2014 #

Running 46:47 [3] 8.84 km (5:18 / km)

Ryeland's park hills.

Wednesday Dec 3, 2014 #

Running wu/cd 5:00 [2]

Strength and Conditioning 30:00 [1]

Focusing on Lower body.

Stretching 5:00 [0]

Tuesday Dec 2, 2014 #

Running 27:44 [3] 5.93 km (4:41 / km)

Athletics on the track. 3 laps warmup, exercies, 8x30m. Then 3x 900m (3:22, 3:24, 3:23) and 4x200m. 3 laps cool down. It was 1*C and the track was a bit slippy, so I felt like I could have gone faster in different conditions.

Monday Dec 1, 2014 #

Running 21:00 [3] 4.5 km (4:40 / km)

Intervals. 2:00, 3x 0:45, 2:00, 3x 0:45, 2:00. I've guessed at the distance.

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