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Training Log Archive: Shminty

In the 7 days ending Jan 3, 2016:

activity # timemileskm+m
  Running9 6:17:57 48.63(7:46) 78.27(4:50)
  Orienteering4 2:29:09 17.5(8:31) 28.17(5:18)
  Strength and Conditioning3 1:12:00
  Total12 9:59:06 66.14 106.44

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

7 AM

Strength and Conditioning 30:00 [1]

11 AM

Running 13:42 [2] 2.68 km (5:07 / km)
shoes: Brooks 3

Running 20:00 [4] 4.8 km (4:10 / km)
shoes: Brooks 3

1200m x4, approx 1 min recovery for lactate testing.

On track near accom in Punta Umbria

Running at roughly current 5km pace.

Alternating lead with Dave

3.43,40,38,37

Running 16:42 [2] 3.15 km (5:18 / km)
shoes: Brooks 3

3 PM

Running 8:55 [2] 2.0 km (4:28 / km)
shoes: Brooks Cascadia 4 red

Orienteering 18:52 [2] 2.7 km (6:59 / km)
shoes: Brooks Cascadia 4 red

Punta Umbria City
Map Memory.

Saturday Jan 2, 2016 #

9 AM

Strength and Conditioning 10:00 [1]

Spongey's S&C session
11 AM

Running 29:37 [2] 6.51 km (4:33 / km)
shoes: Brooks Cascadia 4 red

Orienteering 18:10 [2] 4.37 km (4:09 / km)
shoes: Brooks Cascadia 4 red

Spain GB Training Camp

El Portil
Sprint
Alternated easy/hard legs

Running 6:49 [2] 1.32 km (5:10 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 9:33 [2] 1.89 km (5:03 / km)
shoes: Inov8 X-talon 212

Orienteering 1:13:27 [2] 13.06 km (5:37 / km)
shoes: Inov8 X-talon 212

Pinares de Punta Umbria
Good to be back in sand dune forests!

Running 8:06 [2] 1.5 km (5:24 / km)
shoes: Inov8 X-talon 212

Friday Jan 1, 2016 #

8 AM

Strength and Conditioning 32:00 [1]

Wimped out of the cycle ride as it was frosty.

Thursday Dec 31, 2015 #

11 AM

Running 1:35:00 [2] 19.2 km (4:57 / km)
shoes: Inov8 X-talon 212

Unplanned trip to Delamere. Forgot watch.

Wednesday Dec 30, 2015 #

11 AM

Running 23:33 [2] 4.77 km (4:56 / km)
shoes: Brooks 3

Running 9:36 [4] 3.0 km (3:12 / km)
shoes: Brooks 3

3km time trial, doing it for GB squad. I know I'm not very fast at moment due to the type of training I'm doing. On track in Brecon.

It was pouring and worse was windy.
Decided I'd get on with it though and surprisingly was mentally up for it. Headwind on back straight but managed 3min for first km. My speed slowly dropped as wind speed increased. Almost stopped on last lap as wind pushed me back.

So basically a waste of time.
C • TT 3

Running 19:53 [2] 3.89 km (5:07 / km)
shoes: Brooks 3

Tuesday Dec 29, 2015 #

8 AM

Running 50:04 [2] 10.13 km (4:57 / km)
shoes: Brooks Cascadia 4 red

Brecon Canal
5 PM

Running 36:24 [2] 7.25 km (5:01 / km)
shoes: Brooks 3

5 hour walk in the Beacons followed by run up to athletics track.

Monday Dec 28, 2015 #

Note

Easy week coming up. Off to Spain for training camp on Wednesday.
10 AM

Running 13:02 [2] 2.7 km (4:50 / km)
shoes: Inov8 X-talon 212

Orienteering 38:40 [3] 8.04 km (4:49 / km)
shoes: Inov8 X-talon 212

Deeside Turkey Trot on Old Pale.
An hour unusual format score. Had loads of time but managed to miss one out by mistake. Good battle with Olly for about 2/3 then he dropped off.

Running 17:01 [2] 3.48 km (4:53 / km)
shoes: Inov8 X-talon 212

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