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Training Log Archive: Leakie

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  Running3 2:10:09 16.79(7:45) 27.02(4:49) 350
  Orienteering1 1:12:05 8.43(8:33) 13.56(5:19)
  Bike1 1:00:00
  Spin1 50:00
  Total6 5:12:14 25.22 40.58 350

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Sunday Jul 5, 2015 #

8 AM

Running race 45:20 [4] 9.65 km (4:42 / km) +260m 4:08 / km
shoes: X Talon 190 (June 15)

Ridgeway Relay - leg 2
Set off in the lead (very exciting). Had no idea what the gap was so much frantic running to try and establish a good lead up the first climb. Was very scared of being caught but felt really strong actually (good feeling!). Managed to hold on and hand over to our leg 3 runner in first :)
The fastest man was 3 minutes quicker than me but started 4 minutes behind! He said he was convinced he'd catch me, hehe no chance #Glory

Saturday Jul 4, 2015 #

9 AM

Orienteering 17:22 [5] 4.0 km (4:21 / km)
shoes: Asics Gel Kayano 20 (White)

Housing estate full length sprint course. Great to do this early morning, full speed. Lost time on the 3 longer legs & right at the end but mostly quite pleased - only one dead end disaster! Really fun but dying a bit towards the end, hot hot morning :) About 5 seconds down on Ruth (although some dodgy fast split at the end so might have been more like 10 seconds). Happy either way.

Orienteering 39:43 [3] 6.56 km (6:03 / km)
shoes: Asics Gel Kayano 20 (White)

Talk-o map memory round the housing estate, got progressively harder but good to articulate my thought process (or lack of on occasion!)

Orienteering warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Gel Kayano 20 (White)

not sure time/distance - dead garmin

Friday Jul 3, 2015 #

8 PM

Running 38:24 [2] 7.5 km (5:07 / km) +90m 4:50 / km
shoes: Asics Gel Kayano 20 (White)

Post tennis, really nice evening

Thursday Jul 2, 2015 #

7 PM

Spin 50:00 [2]

good fun

Wednesday Jul 1, 2015 #

6 PM

Running 15:23 [2] 2.59 km (5:56 / km)
shoes: Asics Gel Kayano 20 (White)

Drills

Running intervals (track) 25:22 [4] 5.68 km (4:28 / km)
shoes: Asics Gel Kayano 20 (White)

1600 (3min) 1200 (2min) 1000 (1min) 800 (30sec) 400
30° heat & abso dying, such hard work!

Running intervals 5:40 [4] 1.6 km (3:32 / km)
shoes: Asics Gel Kayano 20 (White)

Timed mile to finish but too dead to break any speed records ;-) Still beat all the men who were being ridiculous wimps in the heat

Tuesday Jun 30, 2015 #

Bike 1:00:00 [1]

Struggling to breathe just walking home from work. Me & the heat are not pals. Legs have recovered well from the w/e though.

Monday Jun 29, 2015 #

Note
(rest day)

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