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Training Log Archive: Shminty

In the 7 days ending Nov 28, 2010:

activity # timemileskm+m
  Running16 9:56:24 75.27(7:55) 121.14(4:55)
  Gym2 1:45:00
  Orienteering2 1:11:25 7.22(9:53) 11.62(6:09)
  Drills2 1:00:08 1.42(42:27) 2.28(26:22)
  Total18 13:52:57 83.91 135.04

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MoTuWeThFrSaSu

Sunday Nov 28, 2010 #

9 AM

Running 1:31:18 [3] 22.2 km (4:07 / km)
shoes: Brooks Ghost 3

Along the canal almost to the mersey and back.

Saturday Nov 27, 2010 #

10 AM

Running 19:04 [2] 4.04 km (4:43 / km)
shoes: Brooks Ghost 3

11 AM

Orienteering 29:46 [4] 5.07 km (5:52 / km)
shoes: Oroc 280

Dee club champs at Bickerton. Not a bad course and a part from punching an extra control on the way to 2 it was relatively clean.

Running 13:13 [2] 2.36 km (5:36 / km)
shoes: Oroc 280

Run to start and a longer loop back.
4 PM

Running 29:00 [2] 6.0 km (4:50 / km)
shoes: Salomon XT Wings

Running 18:30 [3] 3.1 km (5:58 / km)
shoes: Salomon XT Wings

Watch was playing up so guess on time.

Friday Nov 26, 2010 #

7 AM

Running 22:00 [2] 3.8 km (5:47 / km)
shoes: Brooks Ghost 3

Gym 1:00:00 [2]

5 PM

Running 1:05:58 [2] 13.0 km (5:04 / km)
shoes: Brooks Ghost 3

Thursday Nov 25, 2010 #

11 AM

Running 12:49 [2] 2.67 km (4:48 / km)
shoes: Brooks Ghost 3

Drills 10:08 [1] 0.78 km (12:59 / km)
shoes: Brooks Ghost 3

Running 42:01 [4] 10.87 km (3:52 / km)
shoes: Brooks Ghost 3

With cfd in endcliffe, although we didn't end up running much of it together.

6 x 1 mile 90s off. Not the same lap each time so some had more 'up' and others more 'down'.

5.38, 5.36, 5.48, 5.40, 5.41, 5.44
12 PM

Running 24:50 [2] 4.01 km (6:12 / km)
shoes: Brooks Ghost 3

with 10x10s hills
6 PM

Orienteering 41:39 [3] 6.55 km (6:22 / km)
shoes: Oroc 280

Wincobank, new map. Night O. Not a bad area, overshot quite a bit though.
7 PM

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Oroc 280

Collected in a few controls.

Wednesday Nov 24, 2010 #

7 AM

Running 41:05 [2] 8.03 km (5:07 / km)
shoes: Brooks Ghost 3

5x100m strides
2 PM

Running 1:20:15 [3] 12.33 km (6:31 / km)
shoes: Inov8 RocLite 315 no.3

Stanage terrain run with tommy g. Not as cold last week probs because of there being no wind. Ice starting to form in places though.

Tuesday Nov 23, 2010 #

7 AM

Running 33:05 [3] 7.3 km (4:32 / km)
shoes: Brooks Ghost 3

4 PM

Running 11:39 [2] 2.28 km (5:07 / km)
shoes: Brooks Ghost 3

Running 39:06 [4] 10.0 km (3:55 / km)
shoes: Brooks Ghost 3

Progression run. Suppose to be doing these on Saturdays thinking it might be easier to do them today. From grindstone up and along redmires road to almost the sportsman and back.
5 PM

Running 13:31 [2] 2.65 km (5:06 / km)
shoes: Brooks Ghost 3

with 5x10sec hills

Monday Nov 22, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

8 AM

Gym 45:00 [2]

Half squats. Seemed to race through it today.
6 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks Ghost 3

Drills 50:00 [1] 1.5 km (33:20 / km)
shoes: Brooks Ghost 3

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