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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Running17 11:19:44 82.11(8:17) 132.15(5:09)
  Gym2 1:45:00
  Orienteering1 1:00:53 5.13(11:53) 8.25(7:23)
  Drills3 58:31 2.39(24:28) 3.85(15:12)
  Total19 15:04:08 89.63 144.25

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MoTuWeThFrSaSu

Sunday Jan 23, 2011 #

8 AM

Running 35:33 [2] 7.3 km (4:52 / km)
shoes: Brooks Ghost 3

12 PM

Running 25:57 [2] 4.84 km (5:22 / km)
shoes: Salomon XT Wings 2

Drills 5:00 [1] 0.32 km (15:38 / km)
shoes: Salomon XT Wings 2

Running 34:20 [4] 7.21 km (4:46 / km)
shoes: Salomon XT Wings 2

4x(2m, 1m, 30s) hills
1 PM

Running 22:44 [2] 4.41 km (5:09 / km)
shoes: Salomon XT Wings 2

Saturday Jan 22, 2011 #

10 AM

Running 9:04 [2] 1.68 km (5:24 / km)
shoes: Oroc 280

Orienteering 1:00:53 [3] 8.25 km (7:23 / km)
shoes: Oroc 280

Eyam Moor.
Frustrating as lace tape came off Orocs in the first couple of controls and then had to stop 10+ times to retie them.
11 AM

Running 11:17 [2] 2.1 km (5:22 / km)
shoes: Oroc 280

Friday Jan 21, 2011 #

7 AM

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

8 AM

Gym 50:00 [2]

12 PM

Running 1:15:34 [3] 16.4 km (4:36 / km)
shoes: Salomon XT Wings 2

Thursday Jan 20, 2011 #

10 AM

Running 12:56 [3] 2.84 km (4:33 / km)
shoes: Brooks Ghost 3

Drills 4:38 [1] 0.48 km (9:39 / km)
shoes: Brooks Ghost 3

Running 12:30 [4] 3.09 km (4:03 / km)
shoes: Brooks Ghost 3

10 mins at threshold (2.79km)

Running 23:00 [5] 6.14 km (3:45 / km)
shoes: Brooks Ghost 3

12 x 1min with 1min off
11 AM

Running 26:17 [2] 4.34 km (6:03 / km)
shoes: Brooks Ghost 3

Cool down with some strides.
4 PM

Running 29:52 [2] 5.84 km (5:07 / km)
shoes: Brooks Ghost 3

With ash. Bit hillier than i hoped.

Wednesday Jan 19, 2011 #

7 AM

Running 35:13 [2] 7.25 km (4:51 / km)
shoes: Brooks Ghost 3

1 PM

Running 2:18:01 [3] 20.78 km (6:39 / km)
shoes: Oroc 280

Run with Marcus, Danger, tom and JonnyG.

Bleaklow and Kinder. Paid my first visit to the ammo box and also found the lunch box on the way down. Wasn't as rough as I thought it would be.

Tuesday Jan 18, 2011 #

7 AM

Running 34:52 [2] 7.25 km (4:49 / km)
shoes: Brooks Ghost 3

12 PM

Running 1:12:39 [3] 15.72 km (4:37 / km)
shoes: Salomon XT Wings

Monday Jan 17, 2011 #

7 AM

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

8 AM

Gym 55:00 [2]

5 PM

Running 31:43 [2] 6.23 km (5:05 / km)
shoes: Brooks Ghost 3

Easy run with cfd
6 PM

Drills 48:53 [1] 3.05 km (16:02 / km)
shoes: Brooks Ghost 3

In Western Park. Good turnout.

Running 4:12 [2] 0.73 km (5:45 / km)
shoes: Brooks Ghost 3

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