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Training Log Archive: Treb

In the 7 days ending Oct 18, 2009:

activity	#	time	miles		km		+m
Running	5	3:23:00	16.5		26.55		440
Orienteering	2	1:00:14	7.71	(7:49)	12.4	(4:51)		10 /	65c	15%
Circuits	1	47:00
Cycling	1	40:00
Walking	1	25:00
Total	5	6:15:14	24.2		38.95		440	10 /	65c	15%

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Sunday Oct 18, 2009 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Blue Walsh

warm up before compass sport cup bit longer than i thpought i would be as realised i didnt have any socks so had to run back and bye them.

Orienteering race 20:14 [5] *** 3.4 km (5:57 / km)
spiked:10/12c shoes: Blue Walsh

Compass sport cup final running light green was almost no point in me even going down such a rubbish area.

Saturday Oct 17, 2009 #

Running warm up/down 20:00 [2]
shoes: Saucony Progrid Omni 7 ()

had to go wake up the mug who had slept in to long because he got tired while worrying about not waking up on time. then jogged up to start of prologue. and then to the next course and back after.

Orienteering 40:00 [4] 9.0 km (4:27 / km)
53c shoes: Saucony Progrid Omni 7 ()

Sprint training with Ralph and Kris did courses from last year sprint race so had already done them but tried to choose different route choices on the ones that i remembered.

Thursday Oct 15, 2009 #

Running warm up/down 45:00 [3] 8.1 km (5:33 / km)
shoes: Blue Walsh

Ran over to Rivelin and back for hills session.

Running hills 25:00 [4] 2.75 km (9:05 / km) +440m 5:03 / km
shoes: Blue Walsh

2x 6 hills with 90secs recovery between sets. was feeling pretty good for most of it chest was a little bad near the end.

Tuesday Oct 13, 2009 #

Cycling 40:00 [3]

Down to track with kris and part of the way back

Running warm up/down 20:00 [2] 1.6 km (12:30 / km)
shoes: Saucony Progrid Omni 7 ()

jogged 4 laps of the track. and some drills after as well.

Running intervals 35:00 [5] 5.1 km (6:52 / km)
shoes: Saucony Progrid Omni 7 ()

4 1300m not sure times but was pretty consistant i think. chest is feeling alot better than it was.

Walking 25:00 [1]

had to walk from half way up west street back to endcliffe with my bike on my back as got a fucking puncture so fucking annoying and nearly got hit by a car as well.

C • halfway is actually a place... 2

Monday Oct 12, 2009 #

Running 8:00 [3]
shoes: Saucony Progrid Omni 7 ()

ran up to circuits with Ralph

Circuits warm up/down 11:00 [2]

Circuits 36:00 [3]

40 on 20 off. some was good but felt really shit on others

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7 ()

run after circuits with Dave, Shminty and Tim T. not sure where we went and not completly sure that the distance or time but oh well

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