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Training Log Archive: Shminty

In the 7 days ending May 2, 2010:

activity	#	time	miles		km		+m
Running	8	5:53:33	40.64	(8:42)	65.41	(5:24)
Orienteering	2	1:17:08	7.95	(9:42)	12.8	(6:02)
Gym	2	1:11:00	1.24		2.0
Drills	1	36:00	1.68	(21:27)	2.7	(13:20)
Circuits	1	5:00
Total	11	9:02:41	51.52		82.91

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Sunday May 2, 2010 #

12 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talons

Orienteering 33:18 [5] 6.5 km (5:07 / km)
shoes: X-Talons

British Relays 6.2km
5th

Was suppose to be the return of the Deeside team but Dave got injured at an SYO event so the comeback will have to wait another year.

Anyway set off in 5th and had a clean run. Would have been good enough to have caught up 3rd but ran up an embankment reading my map and when I looked up smashed the top of my head on a tree branch. Lay on the floor for a while wondering if I had done any major damage to my head or neck but after a minute or so got up and carried on. Lost about 1.25, don't think it affected the rest of my race as the pain seemed to subside quite a bit after a couple on mins.

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs

12 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: X-Talons

Running 1:37:30 [5] 18.0 km (5:25 / km)
shoes: X-Talons

British Long
Cannock
11th

Went to 8 before 7 and lost 2mins, had picked to go north to 7 but when I got to six went straight and ended up to far south. Lost another 2mins in quarry area. Bit disappointing in the end as this was my type of area and the navigation was relatively simple.

Friday Apr 30, 2010 #

Circuits 5:00 [1]
(rest day)

Thursday Apr 29, 2010 #

8 AM

Running 39:00 [2] 7.6 km (5:08 / km)
shoes: Salomon XT Wings

Dropped my key yesterday so went back out today. Felt tired so just plodded along to the golf course where I was fairly sure where I lost them. Found them so it was worthwhile.

6 PM

Orienteering 43:50 [3] 6.3 km (6:57 / km)
shoes: Inov8 RocLite 315 no.3

Silkstone Fall
Spring Cup

Cruised round, as didn't want to overdo for the 16km this saturday.

Wednesday Apr 28, 2010 #

1 PM

Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Salomon XT Wings

Running 25:13 [4] 5.61 km (4:30 / km)
shoes: Salomon XT Wings

Foxdalls. Not sure if I really wanted to do these but ralph and cfd were wanting to do them so. 45/15
On the top path in Rivelin then down the conduit.

Running 29:00 [2] 5.6 km (5:11 / km)
shoes: Salomon XT Wings

Tuesday Apr 27, 2010 #

5 PM

Running 33:20 [2] 6.0 km (5:33 / km)
shoes: Spira Striker

Along the top of Rivelin

6 PM

Running 15:00 [5] 3.3 km (4:33 / km)
shoes: Spira Striker

Hills on the gravel track on the 10k run with ralph, cfd, nic, steve and pete.

1min with 30s jog back down recovery. Did 5 then ran back to the bottom and repeated.

Running 5:00 [3] 1.3 km (3:51 / km)
shoes: Spira Striker

jog back down

Running 19:30 [2] 3.6 km (5:25 / km)
shoes: Spira Striker

Monday Apr 26, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Back Squat/BB Drive 5x4 80,80,80,85
Single Leg Squat 40kg 6x3
Knee Drivesx6/chinsx12 x3 13kg/-26
Hammies 6x3

4 PM

Gym 11:00 [2] 2.0 km (5:30 / km)
shoes: Spira Striker

Back from physio about stubbed toe from haverthwaite.

6 PM

Running 25:00 [2] 4.4 km (5:41 / km)
shoes: Spira Striker

To Malin Bridge and back with ash

Drills 36:00 [1] 2.7 km (13:20 / km)
shoes: Spira Striker

Not many of us but a really nice day.

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