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Training Log Archive: Shminty

In the 7 days ending Aug 30, 2009:

activity	#	time	miles		km		+m
Running	6	2:52:27	23.92	(7:13)	38.5	(4:29)	80
Orienteering	3	2:38:20	12.74	(12:26)	20.5	(7:43)	245
Total	7	5:30:47	36.66	(9:01)	59.0	(5:36)	325

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Sunday Aug 30, 2009 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 1:09:19 [4] 9.5 km (7:18 / km) +245m 6:28 / km
shoes: Inov8 RocLite 315 no.2

White Rose Day 2 8.9km
Red Dike, Ebberston Moor and Troutsdale Moor

Slightly better than yesterday but still some poor controls. Map poor in places.

Saturday Aug 29, 2009 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 1:16:53 [4] 9.0 km (8:33 / km)
shoes: Inov8 RocLite 315 no.2

White Rose Day 1 8.3km
Ebberston Moor, Troutsdale Moor and Deepdale

Running 4:27 [5] 1.2 km (3:42 / km) +80m 2:47 / km
shoes: Inov8 RocLite 315 no.2

White Rose Hill Race. 2 secs behind OJ.

Friday Aug 28, 2009 #

Event: White Rose

Orienteering 12:08 [3] 2.0 km (6:04 / km)
shoes: Inov8 RocLite 315 no.2

White Rose Sprint Event 1.8km

Thursday Aug 27, 2009 #

Running 32:00 [3] 7.5 km (4:16 / km)
shoes: Salomon Slab XT Wings

Didn't feel that great today but still ran the usual pace.
Problem I had with inside of left shin has come back, was a slight problem yesterday. Not a huge problem running just feel it every so often. Iced when I got back.

Wednesday Aug 26, 2009 #

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Inov8 RocLite 315 no.3

Running 10:00 [5] 3.0 km (3:20 / km)
shoes: Inov8 RocLite 315 no.3

Round the fields, same loop as other day.

Felt easier than the intervals I did the other day, but wasn't running quite as fast, so probably not an intensity 4 but not as much as a 5. Ran an extra bit at the end to but might still may have been 50m short overall.

Not the best condidions today, light rain and a headwind for part of the way back.

Tuesday Aug 25, 2009 #

Running 40:00 [3] 10.0 km (4:00 / km)
shoes: Salomon Slab XT Wings

Monday Aug 24, 2009 #

Running warm up/down 15:00 [3] 1.8 km (8:20 / km)
shoes: Inov8 RocLite 315 no.3

Running intervals 23:00 [5] 5.0 km (4:36 / km)
shoes: Inov8 RocLite 315 no.3

5 x 1km though it may have been up to 50m too short

3.10
3.06
3.05
3.03
3.06

Route could be a bit flatter, earthwall about 3/4 of way round then near end a tight corner and some steps.

First couple of rests sub 1.30 then added a minute for the last 2.

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