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Training Log Archive: Shminty

In the 7 days ending Mar 21, 2010:

activity	#	time	miles		km		+m
Running	11	4:39:00	33.16	(8:25)	53.37	(5:14)	240
Orienteering	3	2:45:50	16.97	(9:46)	27.31	(6:04)	400
Gym	2	2:20:00
Drills	1	1:00:00	1.86	(32:11)	3.0	(20:00)
Total	12	10:44:50	52.0		83.68		640

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Sunday Mar 21, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 1:43:50 [4] 17.5 km (5:56 / km) +400m 5:19 / km
shoes: Inov8 RocLite 315 no.3

Belvoir National Event
M21E 15.3km 395m 6.47min/km

Wasn't racing today. Had a reasonable run. Lost a couple of minutes but wasn't a very hard area. Lost some time on the steep slopes trying not to slide down them.

Lost about 1min on no.5 as i overshot and looking round the wrong rhodes.

Missed the road route choice on 28 so ended up having to do more climbing.

Saturday Mar 20, 2010 #

1 PM

Running 36:00 [2] 7.0 km (5:09 / km) +100m 4:48 / km
shoes: Salomon XT Wings

Was going to do the normal 10km in rivelin but some muscle/tendon on top of my left foot kept on twinging so played it safe and cut short. Meant I was also slower.

Friday Mar 19, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.77 km (5:39 / km)
shoes: Spira Striker

Running 25:00 [5] 6.2 km (4:02 / km) +140m 3:37 / km
shoes: Salomon XT Wings

4x4mins in ponderosa with 3mins rest. Started near the bottom where we started as a group a few weeks ago. Ran round the bottom and up to the playing field at the top and round that until the 4mins were up. Then jogged back down in the 3mins.

Lap button wasn't working properly but did about 1.08 for the first and fourth laps and 1.16 for the middle 2. First 2mins felt good but the final bit of climb was when the pain started.

About 35mins climb, will check later.

There was some guy walking up and down the mini football pitch shouting/chanting for most of the time was there. Odd.

3 PM

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

Gym 1:10:00 [3]

back squats 5x4sets 80,80,80,85 with box jump
lunge onto box 40kg 3x2x5
shoulder press/chins/dips x12x3 10,7,5,7,5/-27,-27,-33/-27,-33,-33
reverse hypers 10kgx6/45sec ball bridge x3

Thursday Mar 18, 2010 #

6 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Spira Striker

7 PM

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 30:00 [3] 3.81 km (7:52 / km)
shoes: Inov8 RocLite 315 no.3

Night mass start sprint race. Didn't intend on putting strong effort in but even so was expecting to do a better time. Head torch kept loosening which was a pain, twisted ankle at no.5 and then front of shins on both legs started hurting. Decided that was enough for the day.