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Training Log Archive: Treb

In the 7 days ending Jan 1, 2012:

activity

time

miles

Running

3:28:45

22.92

(9:07)

36.88

(5:40)

150

Orienteering

1:37:47

12.63

(7:45)

20.32

(4:49)

74c

Core/ Strength

45:00

Stretching/Rolling/Yoga

22:00

Total

6:13:32

35.54

57.2

150

74c

averages - weight:84kg

1:33

0:00

» now

Sunday Jan 1, 2012 #

12 PM

Running warm up/down 10:00 [1] 0.75 km (13:20 / km)
shoes: Supra

Jog around waiting for the start of score event.

Orienteering race 1:03:01 [4] *** 12.62 km (5:00 / km)
32c shoes: Supra

New Years day score event. ran in a group with Matt Dan and Will. made a bit of an error with the route as didn't manage all of them in the hour. think i could have managed it if I hadn't of gone the long way around to avoid the out of bounds that the others nearly didn't see.

Saturday Dec 31, 2011 #

Core/ Strength 45:00 [3]

Friday Dec 30, 2011 #

4 PM

Running 30:00 [3] 5.08 km (5:54 / km)
shoes: Walsh Black

Slow run with willy.

Stretching/Rolling/Yoga 12:00 [1]

Thursday Dec 29, 2011 #

1 PM

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog to the start point from cars.

Running intervals 45:30 [4] 8.54 km (5:20 / km)
ahr:180 max:190 shoes: Saucony Progrid Omni 8 (2)

intervals in abington park. intervals were varying length with jog recovery in between, the odd interval got shorter each time while the even stayed the same length. working pretty hard but felt good. even intervals have a steep hill part way around.
interval lengths
0.81 2.41
0.80 2.45
0.70 2.20
0.80 2.42
slightly longer recovery to change shoes
0.51 1.30
0.80 2.40
0.32 0.51
0.80 2.30

Running warm up/down 5:45 [2] 0.78 km (7:22 / km)
shoes: Supra

Jog back to cars then a few strides

Wednesday Dec 28, 2011 #

2 PM

Running long 1:33:30 [3] 19.13 km (4:53 / km) +150m 4:42 / km
ahr:156 max:172 shoes: Walsh Black

Long run with Willy, did the loop I was aiming to do last Wednesday and managed the whole thing this time. a good route maybe going a little fast. had to go for an evacuation part way around.

Tuesday Dec 27, 2011 #

11 AM

Running warm up/down 12:00 [1] 1.3 km (9:14 / km)
shoes: Supra

Warm up before the OD Christmas relays just jogged around the car park bit while waiting for Ali

Orienteering race 14:20 [5] ** 3.3 km (4:21 / km)
ahr:188 max:197 20c weight:84kg shoes: Supra

The OD Christmas relays, handicapped relays running with Ali, started 30mins down on base time so a fair way behind some of the other teams. My first leg was the light green went off pretty quick as had to try and catch about 10mins on the leaders and also started just before Willy. A very clean run but probably because I had been to most of the control sites before hand and I was pushing hard all the way as was not going to let Willy beat me back.

Orienteering race 20:26 [5] *** 4.4 km (4:39 / km)
ahr:186 max:195 22c shoes: Supra

Ran the Green straight after the light green, again had Willy with me so was pushing hard the whole way the navigation was clean tough apart from one small cock up. even pushing and getting most of it right didn't quite manage to catch the leaders.

Running warm up/down 7:00 [1] 0.6 km (11:40 / km)
shoes: Supra

walking/ jogging warm down to go and show one of the 14's where they had gone wromg

6 PM

Stretching/Rolling/Yoga 10:00 [1]

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