Training Log Archive: ShmintyIn the 7 days ending Apr 15, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Apr 15, 2018 #
Running 3:04 [1] 3.04 km (1:01 / km)
shoes: Brooks 10 #2
Orienteering 23:50 [4] 6.52 km (3:39 / km)
shoes: Inov8 X-Talon 212 v3
On my way from Norfolk to Chester.
Sprintervals
Running 2:00 [1] 0.4 km (5:00 / km)
shoes: Inov8 X-Talon 212 v3
Running 15:08 [1] 3.1 km (4:53 / km)
shoes: Inov8 X-Talon 212 v3
Running 44:58 [2] 10.49 km (4:17 / km)
shoes: Brooks 10 #2
Saturday Apr 14, 2018 #
Running 55:26 [2] 12.85 km (4:19 / km)
shoes: Brooks 10 #2
Running 10:18 [1] 2.02 km (5:06 / km)
shoes: Brooks 10 #2
Running 3:26 [1] 0.72 km (4:46 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 15:48 [4] 3.54 km (4:28 / km)
shoes: Inov8 X-Talon 212 v3
Interesting. Lots of overhead walkways. Was enjoyable but the mapping was a bit too non standard. A few places it was impossible to work out what was going on. Ie on 8 ended up at the top of some steps at an uncrossable wall not on the map.
http://www.noroc.routegadget.co.uk/rg2/#95&course=...
Running 7:10 [1] 1.42 km (5:03 / km)
shoes: Inov8 X-Talon 212 v3
Friday Apr 13, 2018 #
Running 15:29 [1] 3.08 km (5:02 / km)
shoes: Brooks 10 #2
Drills 5:00 [1]
Orienteering 17:33 [5] 4.92 km (3:34 / km)
shoes: Inov8 X-Talon 190 no.3
02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
18/03/17 17.54 4.99km 3.35m/km (L5) (+20s for #12) Wet
13/04/18 17.33 4.92km 3.34m/km (L5) (+20s for #12) Wet
Not ideal conditions so happy to run quicker than previously. Wet underfoot so cautious on cornering, especially round final loop on flagstones. Unfortunately HR didn't record for some reason...
Running 15:41 [1] 3.07 km (5:07 / km)
shoes: Brooks 10 #2
Running 21:29 [1] 4.41 km (4:52 / km)
shoes: Brooks 10 #2
Orienteering 20:20 [4] 5.47 km (3:43 / km)
shoes: Brooks 10 #2
Sprintervals
Saw quite a few ducks lying in really weird places: middle of car park, roads, high street...
Running 14:43 [1] 3.14 km (4:41 / km)
shoes: Brooks 10 #2
Running 21:04 [1] 3.79 km (5:34 / km)
shoes: Brooks 10 #2
Thursday Apr 12, 2018 #
Running 1:00:03 [2] 14.15 km (4:15 / km)
shoes: Brooks 10 #2
Intention had been to do time trial today but wasn't feeling up for it after the journey so went for a run around where I used to live.
Running 59:56 [1] 10.41 km (5:45 / km)
shoes: Inov8 X-Talon 212 v3
Wednesday Apr 11, 2018 #
Running 1:15:07 [2] 18.17 km (4:08 / km)
shoes: Brooks 10 #2
Running 24:35 [1] 4.75 km (5:11 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 47.5kg
Dynamic Lunges 12,15,16
Blue Bosu ~10mins
Tuesday Apr 10, 2018 #
Running 20:53 [1] 4.28 km (4:53 / km)
shoes: Brooks 10 #2
Running 15:00 [4] 3.22 km (4:40 / km) +160m 3:44 / km
shoes: Brooks 10 #2
Kenyan Hills
~ 1min up ~39s down
Running 19:09 [1] 4.15 km (4:37 / km)
shoes: Brooks 10 #2
Running 28:29 [1] 6.04 km (4:43 / km)
shoes: Brooks 10 #2
Running 14:36 [5] 4.97 km (2:56 / km) +80m 2:43 / km
shoes: Brooks 10 #2
Charlton Road
700, 800 (2xhill), 970 x2
1.58, 2.24, 2.56, 1.57, 2.24, 2.57
With Cam, Dale and Ali
Running better on shorter ones tonight, at least compared to others.
Running 15:00 [1] 3.1 km (4:50 / km)
shoes: Brooks 10 #2
Monday Apr 9, 2018 #
Running 1:03:47 [2] 14.92 km (4:17 / km)
shoes: Brooks 10 #2
Turnarounds 15.5 15.6 15.2 15.2 14.7!
Running 24:37 [1] 4.83 km (5:06 / km)
shoes: Brooks 10 #2
Strength and Conditioning 35:00 [1]
Lunges 12x3 12.5kg
Half Squats 6 x4 110, 110, 110, 115kg
Step Ups 8 x3 - 45, 45, 48kg
Blue Bosu ~10mins