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Training Log Archive: Becks

In the 30 days ending Apr 30, 2006:

activity # timemileskm+m
  Orienteering3 2:59:00 11.74(15:15) 18.9(9:28)31 /40c77%
  Relay2 1:29:00 7.83(11:22) 12.6(7:04) 7529 /34c85%
  Long run1 1:22:00 8.08(10:09) 13.0(6:18)
  Recovery2 1:12:00 6.21(11:35) 10.0(7:12)
  Circuits1 1:00:00
  Intervals1 35:00
  Total10 8:37:00 33.86 54.5 7560 /74c81%

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Sunday Apr 30, 2006 #

Note
(rest day)

Saturday Apr 29, 2006 #

Relay race 51:00 [5] **** 6.8 km (7:30 / km)
spiked:15/16c shoes: Integrators

Lef 4 at Tio Mila. One error in vague thick stuff at end of long leg (no 3), and complete failure to plan this early long leg, nasty shock on map unfolding. Still, the rest of the rest was really good, running well, pulled team up 38 places.

Friday Apr 28, 2006 #

Recovery 33:00 [1] 4.5 km (7:20 / km)
shoes: Off Road Sauconys

Easy run with El before tomorrow, feeling good in legs and fine in chest/throat.

Thursday Apr 27, 2006 #

Orienteering 1:30:00 [3] **** 10.6 km (8:29 / km)
spiked:14/17c shoes: Integrators

No energy to get the train to join JOK today but local maps from Snattringe arrived so went out for 60 mins on closest map. 2.5km run out and back, 5.6 in forest. Again one large mistake on vaguer slope, but put controls is lots of vague areas and in general coped better.

Wednesday Apr 26, 2006 #

Note
(rest day)

First time have done four hard days in a row for two months! Don't want to overdo it at the weekend.

Tuesday Apr 25, 2006 #

Orienteering 55:00 [4] **** 5.6 km (9:49 / km)
spiked:10/12c shoes: Integrators

Club Tio Mila training, Kairobadet, mass start and gaffled. Wasted a lot of time at one flat green vague control but on the whole feeling energetic, running well and loads of fun!

Monday Apr 24, 2006 #

Circuits 1:00:00 [4]
shoes: Off Road Sauconys

Janne's circuits, very core centric, my arms wanted to do some work! Good to do some different kinds of exercises I hadn't seen before.

Sunday Apr 23, 2006 #

Orienteering race 34:00 [4] **** 2.7 km (12:36 / km)
spiked:7/11c shoes: Integrators

Middle course, Agesta, ran far too fast at first and made really stupid errors. Slowed down and improved but no confidence in vaguer areas. Felt rough in the evening afterwards with a sore head.

Saturday Apr 22, 2006 #

Long run long 1:22:00 [3] 13.0 km (6:18 / km)
shoes: Off Road Sauconys

Long run to IKEA, half terrain, half road, some small hills, tough by the end, my longest run for a while. Good though and no throat niggle.

Friday Apr 21, 2006 #

Intervals intervals 35:00 [4]
shoes: Off Road Sauconys

Felt better on waking up this morning so did 7 sets of 90 30s. Really good warm up with strides and warm down with stretching. Feeling okay.

Thursday Apr 20, 2006 #

Note
(rest day)

Not due another rest so soon but feeling totally whacked after JK, early starts, starting work and travelling.

Wednesday Apr 19, 2006 #

Recovery 39:00 [1] 5.5 km (7:05 / km)
shoes: Off Road Sauconys

Easy run round outskirts of KI, felt okay, slightly aware of throat.

Monday Apr 17, 2006 #

Relay race 38:00 [4] *** 5.8 km (6:33 / km) +75m 6:09 / km
spiked:14/18c shoes: Integrators

Finally felt fast for the first time in six weeks after on off resting/illness/stress related rubbish. Good to get the legs moving at last, technically quite simple course but still caught me out in the circle a couple of times.

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