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Training Log Archive: Chepls

In the 7 days ending Mar 7, 2010:

activity

time

miles

Road

4:51:34

37.93

(7:41)

61.05

(4:47)

Orienteering

2:47:00

16.22

(10:18)

26.1

(6:24)

Path

1:17:00

8.89

(8:40)

14.3

(5:23)

Grass

35:00

3.79

(9:14)

6.1

(5:44)

Total

9:30:34

66.83

(8:32)

107.55

(5:18)

2:07

0:00

» now

Sunday Mar 7, 2010 #

11 AM

Grass warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno Harrier 2

Orienteering race (SoSOL - Gullane Dunes) 48:00 [4] 8.1 km (5:56 / km)
shoes: Mizuno Harrier 2

SoSOL on Gullane. Decided in the morning that I was going to head out. glad I did, enjoyable but couldn't find my racing gear. Legs wee bit tired from yesterday. Many running with tired legs, heads and dented prides from the night before.

Saturday Mar 6, 2010 #

2 PM

Road warm up/down 12:00 [2] 2.3 km (5:13 / km)
shoes: Mizuno wave rider 12s (2)

Orienteering race (Scottish Sprints) 16:00 [5] 4.0 km (4:00 / km)
shoes: Mizuno wave rider 12s (2)

Scottish Sprint Champs round KB. Great planning on a well known area that caught be out several times and I missed a control.

3 PM

Road warm up/down 13:00 [3] 3.4 km (3:49 / km)
shoes: Mizuno wave rider 12s (2)

sprint back home after race for some Illegal Jacks. Best burritos ever.

8 PM

Path warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Mizuno Harrier 2

Orienteering race (British Nights) 1:16:00 [5] 9.1 km (8:21 / km)
shoes: Mizuno Harrier 2

British Night Champs on the Pentlands - toughest course for some time. Sliding about in wet snow with some epic legs up, down and across the hill side. Pulled some sweet moves for the camera men (for the BBC, watch this space). Glad to finish a great training session for Trossachs.

Friday Mar 5, 2010 #

6 AM

Road 17:30 [3] 4.1 km (4:16 / km)
shoes: Mizuno wave rider 12s (2)

Brisk meadows early morning run.

6 PM

Road 30:04 [3] 7.25 km (4:09 / km)
shoes: Mizuno wave rider 12s (2)

brisk run to ASDA for dessert and back.

Thursday Mar 4, 2010 #

7 AM

Road warm up/down 23:00 [2] 4.6 km (5:00 / km)
shoes: Mizuno wave rider 12s (2)

to and from gym

Note

Free weights - OH squats, snatch shrugs, single leg squats, pull ups, box jumps and window wipers.

C • raining? 3

2 PM

Grass hills (3x 400,230,140m reps) 25:00 [4] 4.6 km (5:26 / km)
shoes: Mizuno wave rider 12s (2)

3x 400,90s rec,230,30s rec,140m, 110s rec. reps on Blackford hill. Good session trying out the different gears. not to hard and not too tired at the end.

Path warm up/down 23:00 [3] 3.8 km (6:03 / km)
shoes: Mizuno wave rider 12s (2)

warm up round Blackford, scorchio.

Wednesday Mar 3, 2010 #

8 AM

Road long (7 hills - braids) 1:55:00 [3] 22.4 km (5:08 / km)
shoes: Mizuno wave rider 12s (2)

7 hills without braids. starting with the seat and going anti clockwise. went over my ankle coming off carstophine so pace dropped a bit and running was a bit uncomfortable. ankle seems ok now.

C • that'll be 6 then 1

Tuesday Mar 2, 2010 #

7 AM

Road 19:00 [2] 4.1 km (4:38 / km)
shoes: Mizuno wave rider 12s (2)

round brunslinks and meadows

6 PM

Road warm up/down 18:30 [2] 3.7 km (5:00 / km)
shoes: Mizuno wave rider 12s (2)

Road intervals (3x 5,7,500 m) 23:30 [4] 5.1 km (4:36 / km)
shoes: Mizuno wave rider 12s (2)

3x 500,700,500m with 45s between reps, 2 min between sets. Slow start but after focusing on a fast cadence rather than stride my legs warmed up and I got going. times: 1.30,2.12,1.31,1.29,2.09,1.31,1.29,2.08,1.26

Monday Mar 1, 2010 #

7 AM

Road warm up/down 20:00 [3] 4.1 km (4:53 / km)
shoes: Mizuno wave rider 12s (2)

Note

Free weights- drop snatch, hang snatch, step ups, roll outs.

5 PM

Path 44:00 [3] 9.0 km (4:53 / km)
shoes: Mizuno Harrier 2

Out to the seat and back

Orienteering tempo 27:00 [4] 4.9 km (5:31 / km)
shoes: Mizuno Harrier 2

3 loops of last weeks fwtn on the seat. 7.52 for loop 2, 7.55 for 1 and 10.58 for 3. Running was good and brisk. Hector Spector was movin well.

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