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Training Log Archive: Leakie

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Bike1 2:00:00
  Running2 1:41:48 11.51 18.52 110
  Orienteering1 1:23:28 9.09(9:11) 14.63(5:42) 350
  Spin1 50:00
  Gym1 30:00
  Total6 6:25:16 20.6 33.15 460

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Sunday Mar 9, 2014 #

Bike 2:00:00 [1]

So sunny & fun - t-shirt weather cycle :-)

Saturday Mar 8, 2014 #

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Kayano 20 (Pink)

Sprint training day - great day. Need to work on long leg route choice and making sure I have an exit plan and flow through controls.

Orienteering 22:20 [4] 3.9 km (5:44 / km) +130m 4:55 / km
shoes: Asics Gel Kayano 20 (Pink)

Northstead Manor Gardens - well I could tell I haven't been on a sprint map in a while! Totally thrown by the really long route-choice leg to number one. Also took a stupid route to seven and ended up the wrong side of an uncrossable fence. Aside from those two long legs the rest was fairly decent.

Orienteering 17:28 [4] 3.1 km (5:38 / km) +110m 4:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Same area, different course, but SO MUCH better. Simplify and compass.

Orienteering 10:20 [4] 2.05 km (5:02 / km) +80m 4:13 / km
shoes: Asics Gel Kayano 20 (Pink)

Shorter course but it didn't go into the good bit on top of the hill so it was fairly straight forward - control flow and planning on the run practice.

Orienteering 4:50 [5] 1.05 km (4:36 / km) +30m 4:02 / km
shoes: Asics Gel Kayano 20 (Pink)

Beginners course - know the area pretty well now so did the entire thing racing and map memory :)

Orienteering 13:30 [4] 2.53 km (5:20 / km)
shoes: Asics Gel Kayano 20 (Pink)

Manor Road Cemetery - the bit in the valley was so good! So many paths and really tired - challenging to make sure you were on the right one and didn't get stuck above your control. Not moving so fast now though!

Friday Mar 7, 2014 #

Running 58:55 [2] 11.22 km (5:15 / km) +40m 5:10 / km
shoes: Asics Gel Kayano 20 (Pink)

Thursday Mar 6, 2014 #

Note

Working late

Wednesday Mar 5, 2014 #

Running tempo 32:53 [4] 7.3 km (4:30 / km) +70m 4:18 / km
shoes: Asics Gel Kayano 20 (Pink)

Stuck in Theale until 7pm, tired & annoyed when I got home. Luckily I decided yesterday to give up making excuses for lent(!) - so I had an anger run instead! Ended up being super speedy :)

Running warm up/down 10:00 [1]
shoes: Asics Gel Kayano 20 (Pink)

Tuesday Mar 4, 2014 #

Spin 50:00 [3]

Tough spin class - too much resistance & hill sprints!

Monday Mar 3, 2014 #

Gym (cross training) 30:00 [1]
(rest day)

Note

Got picked to run for Reading in the UKA 10km team champs in May (not sure they know I've never run a 10km race before!!). Must train!

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