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Training Log Archive: gg

In the 7 days ending Feb 20, 2017:

activity # timemileskm+m
  Trail/terrain running5 4:38:00 36.16(7:41) 58.2(4:47)
  Road/track running5 2:55:00 20.88(8:23) 33.6(5:13)
  Orienteering4 1:39:00 14.04(7:03) 22.6(4:23)
  Swimming1 40:00
  Total11 9:52:00 71.08 114.4

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TuWeThFrSaSuMo

Monday Feb 20, 2017 #

Note

Exploring North coast of Antrim. Lots of walking. Then travelling home

Sunday Feb 19, 2017 #

10 AM

Road/track running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Few sore heads this morning...

Orienteering 33:00 [2] 7.3 km (4:31 / km)

Armagh urban race. Cruised round, legs pretty tired after the last few days of asphalt pounding!

Orienteering 18:00 [2] 3.0 km (6:00 / km)

Cool down with the boys around the grassy park - very pleasant

Saturday Feb 18, 2017 #

9 AM

Trail/terrain running 29:00 intensity: (28:00 @1) + (1:00 @2) 6.1 km (4:45 / km)

Easy jog round the lakes whilst Tessa ran yesterday's training session
12 PM

Orienteering 17:00 intensity: (2:00 @3) + (14:00 @4) + (1:00 @5) 4.4 km (3:52 / km)

Armagh sprint race qualification. Really good tricky course with route choice and plenty of little traps. Really enjoyed it, and only a few seconds down on Kris.

http://www.lvo.routegadget.co.uk/rg2/#294&course=1

Road/track running warm up/down 31:00 intensity: (19:00 @1) + (12:00 @2) 6.2 km (5:00 / km)

4 PM

Orienteering 14:00 intensity: (7:00 @4) + (7:00 @5) 3.8 km (3:41 / km)

Armagh sprint race final. Another good area and good course. Less 'traps' than the morning, but plenty of opportunity to go wrong - I was the only person in the top 6 to nail number 2!

Good performance and a pretty decent result!

http://obasen.orientering.se/winsplits/online/en/d...

http://www.lvo.routegadget.co.uk/rg2/#296&course=1

Road/track running warm up/down 32:00 intensity: (12:00 @1) + (17:00 @2) + (3:00 @3) 6.5 km (4:55 / km)

Friday Feb 17, 2017 #

Event: Armagh Sprint Weekend
 
11 AM

Road/track running 1:16:00 intensity: (1:09:00 @1) + (7:00 @2) 13.9 km (5:28 / km)

Hanging sprint training in Drumgor, then a lap round the lakes
7 PM

Orienteering 17:00 intensity: (3:00 @3) + (10:00 @4) + (4:00 @5) 4.1 km (4:09 / km)

Armagh night sprint mass start with score section, running loops and butterflies. Good fun, and was leading Kris, Peter and Emil until Kris and I decided to spend 40s crawling through a spiky bush.

Trail/terrain running warm up/down 43:00 intensity: (39:00 @1) + (4:00 @2) 8.2 km (5:15 / km)

Thursday Feb 16, 2017 #

8 AM

Road/track running 26:00 [1] 5.0 km (5:12 / km)

Morning jog round Armagh checking out the race route
11 AM

Trail/terrain running 58:00 intensity: (27:00 @1) + (31:00 @2) 12.8 km (4:32 / km)

Nice easy run with Peter in Gosford Country Park.

Fun evening watching the Armagh Road races. Pbs galore.

Wednesday Feb 15, 2017 #

11 AM

Trail/terrain running hills 1:18:00 intensity: (3:00 @1) + (28:00 @2) + (4:00 @3) + (28:00 @4) + (15:00 @5) 16.5 km (4:44 / km)

40 mins Kenyan hills in Kippenross. Really getting into the red!

Tuesday Feb 14, 2017 #

11 AM

Trail/terrain running 1:10:00 intensity: (17:00 @1) + (50:00 @2) + (3:00 @3) 14.6 km (4:48 / km)

Steady from home. Loads of people out on Darn Walk today.
6 PM

Swimming 40:00 [2]

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