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Training Log Archive: OJ

In the 7 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m
	Running	8	5:24:38	41.63	(7:48)	67.0	(4:51)	1300
	Orienteering	2	2:11:40	16.78	(7:51)	27.0	(4:53)	700
	Circuits	5	50:00
	Total	12	8:26:18	58.41		94.0		2000
averages - sleep:7.6

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Sunday Mar 31, 2013 #

1 PM

Orienteering race 1:38:30 [5] 20.0 km (4:56 / km) +400m 4:29 / km
slept:6.5

JK long, Cold Ash. Thought I would go hard and see if the orienteering would hold together. It did for the first 5, but then I made a string of silly mistakes at 6, 7, 9, 12. Pulled myself together after that and ran the rest of the course well. Looking back at the map, I was mostly winging it, just running on compass and hoping for the best; you can get away with that on this kind of area, but it's not a good habit to get into! Anyway, the result for the weekend was probably about the best I could have hoped for after just three forest orienteering sessions since July. There's a lot of strength in depth in UK orienteering at the moment which is good to see, and nice to see Speaky make his comeback in style!

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

Saturday Mar 30, 2013 #

1 PM

Orienteering 33:10 [5] 7.0 km (4:44 / km) +300m 3:54 / km
slept:6.5

JK middle, Hambledon, 12th. Not fast or sharp enough for this kind of thing anymore, but figured that I could be in the mix with a decent run. Blew that on no. 1 by dropping too low (was it too high?) and a couple of other misses along the way, which is sloppy on such an easy area. The thing is, when it's easy, you have to be really on the ball. Great run from Ralph and some good packing in front of me!

C • low 2

Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +100m 4:37 / km

Back to no. 1 after the finish to see what I did wrong.

Friday Mar 29, 2013 #

3 PM

Running 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
slept:8.0

Easy cruise from posh golf club nr Henley. Feeling a bit bouncier today, could be because the sun feels warm and there is no snow on the ground?

Circuits 10:00 [1]

Thursday Mar 28, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.5

2 PM

Running 45:00 [2] 9.0 km (5:00 / km) +250m 4:23 / km

From Ringlinglow Road over to Limb, Redmires, back down Porter. Lots of snow, all the trails packed solid, and some great views. Legs tired, taking it easy.

Wednesday Mar 27, 2013 #

3 PM

Running 59:38 14.0 km (4:16 / km) +150m 4:03 / km
slept:8.0

Fancied something a bit faster so ran the down Rivelin session in 14.38. Felt alright and managed to hold my form all the way, but a strong, cold headwind slowed things down. Slowest time on record, need to work a bit more on the flat speed now that I can run more-or-less pain free off the hills.

9 PM

Circuits 10:00 [1]

- Splits

Tuesday Mar 26, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 1:20:00 [2] 16.0 km (5:00 / km) +300m 4:34 / km

IW via Parkwood. No trousers! Back home, pick up trousers, back to work.

Monday Mar 25, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.5

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

IW, BHP, icy as.

4 PM

Running 40:00 8.0 km (5:00 / km) +300m 4:13 / km

HFW via 10xBlake Street in 54, 53, 53, 53, 53, 53, 53, 53, 52, 52. Not wearing the right shoes (heavy dobs) as I was expecting there to be a bit of snow and ice around, but the street was pretty much clear. Good solid session, anyway.

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