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Training Log Archive: Rich

In the 7 days ending Dec 11, 2011:

	activity	#	time	miles		km		+m
	Running	7	5:55:17	43.06	(8:15)	69.3	(5:08)	806
	Strength and Conditioning	2	1:15:00
	Orienteering	1	1:15:00	8.08	(9:17)	13.0	(5:46)	150	17 /	18c	94%
	Cross Training	2	1:08:09	2.89		4.64		1
	Flexibility	1	10:00
	Total	11	9:43:26	54.03		86.94		957	17 /	18c	94%
	[1-5]	11	9:04:30
averages - sleep:7.4 weight:67.4kg

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Sunday Dec 11, 2011 #

Note
slept:9.0 (rest day)

Decided to take a rest day as the last couple of days training were poor and I still feel tired and achy. Hopefully it will do some good.

Saturday Dec 10, 2011 #

12 PM

Orienteering 1:15:00 [2] *** 13.0 km (5:46 / km) +150m 5:27 / km
spiked:17/18c slept:7.0 shoes: Inov8 X Talon 212 (3)

After a big of mapping at Walesby ahead of the junior squad session there next week I dropped off at Sherwood Pines for a run around a course from 2007. Started ok and was enjoying it but got pretty tired despite only going fairly slowly. Decided around 3/4 of the way round to jack when I came up against a wall of brambles and bracken and had a terrain run back to the car through some nice bits instead. Forgot to charge my watch so no data.

Friday Dec 9, 2011 #

7 AM

Running 16:00 [3] 2.8 km (5:43 / km)
slept:7.25 shoes: Nike Air Pegasus+ 28

ITW. Aching this morning; feels good.

5 PM

Running 50:00 [2] 9.3 km (5:23 / km) +225m 4:48 / km
shoes: Nike Air Pegasus+ 28

HFW (Newstead) after work xmas dinner in the afternoon including a 4 pint meal so was a little under the influence. Started out feelin good. That lasted about 2mins when the alcohol invincibility feelings wore off and the rest was very slow and hard work. Glad to get home.

No data, watch must have been squashed by something in my bag and pushing the buttons as the battery had died.

C • Beer session 1

Thursday Dec 8, 2011 #

7 AM

Running 14:46 2.97 km (4:58 / km) +71m 4:26 / km
ahr:140 max:172 slept:7.5 shoes: Nike Air Pegasus 27 Trail

ITW. Shin okish.

1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 30:00 [1]

Flexibility 10:00 [0]

5 PM

Running 2:00:56 23.51 km (5:09 / km) +293m 4:51 / km
ahr:149 max:162 shoes: Nike Air Pegasus 27 Trail

HFW, the whole way for the first time in a long time. Shins started aching early in pounding away on the asphalt until I got past city hospital and on to the trails. It definitely hurts more when I'm thinking about it. Was fine for the rest which was nearly all on trails covered in varying degrees of mud. Knackered by the end.

Wednesday Dec 7, 2011 #

6 AM

Running 32:28 6.15 km (5:17 / km)
ahr:132 max:146 slept:6.0 shoes: Nike Air Pegasus+ 28

Woke up around 4:30 with hail absolutely battering against the hotel window. failed to get ny decent sleep after that. Up at 6:15am for a steady run around the steets again. Shin was ok for 10mins or so but I was close to a hobble in the last 10mins; not good. Not sure whether this is tighness of the calf behind the shin (right shin, inner side) or shin splints which I have never had before. Some stretching anyway, the calves are tight - will have to monitor and manage this one.

7 PM

Cross Training (Football) 1:03:09 4.64 km (13:36 / km) +1m 13:35 / km
ahr:117 max:163 weight:67.3kg shoes: Nike Air Pegasus+ 27

7-a-side with work for old times sake as one of the lads is leaving. Didn't get too energetic as my shin still felt abit tender but the astro turn provided a nice surface. Nice bit of alactic training anyway.

Tuesday Dec 6, 2011 #

4 PM

Running 56:05 11.84 km (4:44 / km) +1m 4:44 / km
ahr:137 max:145 slept:7.0 shoes: Nike Air Pegasus+ 28

Steady cruise around the streets of Altricham and Sale with little idea where I was going but aiming for about 60mins. Feeling ok until the last 10mins or so when my shin started to get tight/painfull; this is a new one though.

Monday Dec 5, 2011 #

1 PM

Strength and Conditioning (Circuits) 45:00 [3]
slept:7.75 weight:67.4kg shoes: Asics Gel GT-2140

5 PM

Running 1:05:02 12.73 km (5:06 / km) +216m 4:42 / km
ahr:145 max:162 shoes: Nike Air Pegasus+ 28

HFW (Hucknall). Stepped off the train at Hucknall in light drizzle which gradually got heavier and more sleety as I climbed the trail out of Nottingham into the widerness towards Newstead. By Annesley Colliery it had turned to snow and was near blizzardous and as a result ran straight into a deep puddle as I couldn't see where I was going. Had to stop and stick my waterproof jacket on as I was getting cold and wet rapidly. The snow was very wet though and wasn't sticking; it soon eased off to light snow flutters which was much more pleasant. Started getting the tightness/pain in my shin/ankle that I had at OMM again.

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