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Training Log Archive: OJ

In the 7 days ending Mar 18, 2007:

activity

time

miles

Running

8:45:00

60.27

(8:43)

97.0

(5:25)

Orienteering

2:55:00

20.51

(8:32)

33.0

(5:18)

68 /

75c

90%

Weights

1:20:00

Running Drills

15:00

1.24

(12:04)

2.0

(7:30)

Total

13:15:00

82.02

132.0

68 /

75c

90%

2:15

0:00

» now

Sunday Mar 18, 2007 #

Event: CompassSport Cup Round, Greno Woods, Yorkshire

Orienteering race 55:00 [5] *** 11.0 km (5:00 / km)
spiked:29/30c

Compass Sport Cup round at Greno, which I know pretty well. Absolutely brass monkeys weather and froze at download before I ran, but felt good and hit almost everything spot on.

C • Smile! 3

Running 20:00 [2] 4.0 km (5:00 / km)

Trying hard to warm up before I ran and warm down.

Running 50:00 [2] 7.0 km (7:09 / km)

Dragged myself back out to collect a few controls. Wore a lot of clothes and got very hot, but got hailed on a lot. Legs tired with a heavy pack.

Saturday Mar 17, 2007 #

Running 2:05:00 [3] 24.0 km (5:13 / km)

Run from Grindleford back home via Higger, High Nebb, Head Stone and back along the top of Rivelin. Into a gusty wind all the way along Stanage. Trying to run just outside the comfort zone, a bit like going on an easy run with Nails or Craney.

C • he he... 3

Friday Mar 16, 2007 #

Running 1:30:00 [2] 17.0 km (5:18 / km)

Walked around town surveying for the ShAFF race next weekend, then ran around checking the map and looking for control sites. Took longer than I expected (of course).

Thursday Mar 15, 2007 #

Weights 40:00 [3]

Gym session - weights and circuits. Increased the weight a bit today.

C • Beefcake 3

Running 30:00 [2] 6.0 km (5:00 / km)

To the gym and back.

Running 20:00 [5] 3.0 km (6:40 / km)

Hallamshire intervals - Tricketts Hills. 4x sets of 3 reps, short, medium, long. Felt pretty good, but finding it tough by the end.

Running 40:00 [2] 8.0 km (5:00 / km)

To Hallamshire, out to Trickets and back home.

Wednesday Mar 14, 2007 #

Orienteering 1:05:00 [3] *** 12.0 km (5:25 / km)
spiked:12/15c

No paths training on Sherwood and Budby - hanging bogroll for Jenny and Laura. Very difficult since the map, which was never that good in the first place (I should know, I made it), had changed quite a bit. Nice open forest though so good compass training. Then onto a control pick in a small area of old oak trees.

C • Nice open forest? 3

Orienteering 25:00 [5] *** 5.0 km (5:00 / km)
spiked:27/30c

2x short courses round a really nice, detailed and fast bit of wood. Feeling pretty tired by the end on the very flat hills.

Running 45:00 [2] 10.0 km (4:30 / km)

Warm up, running between the sessions and back to the carpark. It was so warm I ate an icecream.

Tuesday Mar 13, 2007 #

Orienteering 30:00 [4] *** 5.0 km (6:00 / km)

Ran round the course from a couple of weeks ago on Craney's Rivelin East map. Really enjoyed it - the map was fine and I even went into some bits that I've never seen before.

Running 40:00 [2] 7.0 km (5:43 / km)

Jog up the hill to the start and back down on the way home.

Running Drills 15:00 [4] 2.0 km (7:30 / km)

Running drills, strides and sprints in Hillsborough Park. My body is definitely feeling better today.

Running 25:00 [2] 5.0 km (5:00 / km)

Warm up and warm down running.

Monday Mar 12, 2007 #

Weights 40:00 [3]

Gym session, free weights and circuits. Slightly reduced weight to go easy on my tired body. I really didn't want to go out the door today.

Running 40:00 [1] 6.0 km (6:40 / km)

Slow and easy jogging to the gym and back home.

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