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Training Log Archive: Rosenstiel

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Running17 10:40:12 81.15(7:53) 130.59(4:54) 1580
  Badminton!3 6:00:00 6.21 10.0
  Various Weights5 2:30:00
  Orienteering3 1:50:45 9.01(12:18) 14.5(7:38) 395
  Core Stability5 1:40:00
  Warm Down3 40:00 1.74(22:59) 2.8(14:17) 15
  Warm Up2 30:00 1.86(16:06) 3.0(10:00) 30
  Total29 23:50:57 99.97 160.89 2020

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Sunday Feb 28, 2010 #

5 PM

Running tempo 40:28 [3] * 10.0 km (4:03 / km) +200m 3:41 / km
shoes: Sauconys

Did 2 loops of 5km circuit in alresford. Took the first one 'easy' and then blasted the second one. 21.09 for lap 1, 19.19 for lap 2. I was going to do a third lap, but my shins and calves were hurting a bit again, so I just stopped to stretch and warm down.

Warm Down warm up/down 15:00 [1] 0.8 km (18:45 / km) +5m 18:11 / km
shoes: Sauconys

Lots of stretching and jogging. Calves and shins felt better afterwards :)

Saturday Feb 27, 2010 #

4 PM

Running tempo 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km
shoes: Sauconys

Didn't have the right shoes, was soo muddy! Did 15 minutes out and was about a minute faster on the way back :)

Thursday Feb 25, 2010 #

5 PM

Running tempo 45:00 [3] 10.0 km (4:30 / km) +150m 4:11 / km

10mins easy
30mins moderate
5mins easy

Had a bit of a sore throat at first, but improved a bit as I went round.

Wednesday Feb 24, 2010 #

5 PM

Running tempo 40:00 [3] 7.5 km (5:20 / km) +100m 5:00 / km
shoes: Sauconys

Tuesday Feb 23, 2010 #

6 PM

Running tempo (to gym ) 10:00 [3] 2.0 km (5:00 / km)
shoes: Sauconys

Various Weights 30:00 [3]
shoes: Sauconys

7 PM

Core Stability 20:00 [3]
shoes: Sauconys

8 PM

Badminton! 2:00:00 [3] 5.0 km (24:00 / km)
shoes: Sauconys

Sunday Feb 21, 2010 #

5 PM

Running long 1:02:00 [3] 12.0 km (5:10 / km) +150m 4:52 / km
shoes: Sauconys

16 easy
38 steady
8 easy

Saturday Feb 20, 2010 #

2 PM

Running tempo 40:00 [3] 8.0 km (5:00 / km) +80m 4:46 / km
shoes: Sauconys

Friday Feb 19, 2010 #

5 AM

Core Stability 20:00 [3]
shoes: Sauconys

5 PM

Running tempo 16:00 [3] 3.5 km (4:34 / km)
shoes: Sauconys

To gym and back

Various Weights 30:00 [3]
shoes: Sauconys

Thursday Feb 18, 2010 #

4 PM

Running long 44:00 [3] 10.0 km (4:24 / km) +150m 4:06 / km
shoes: Sauconys

10mins easy
25mins moderate
9mins easy

Wednesday Feb 17, 2010 #

4 PM

Running tempo 40:00 [3] 7.5 km (5:20 / km) +150m 4:51 / km
shoes: Sauconys

40mins steady with tom

Tuesday Feb 16, 2010 #

1 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Sauconys

Various Weights 30:00 [3]
shoes: Sauconys

Core Stability 20:00 [3]
shoes: Sauconys

Sunday Feb 14, 2010 #

11 AM

Warm Up warm up/down 20:00 [3] 2.0 km (10:00 / km) +30m 9:18 / km
shoes: Swoops

Orienteering race 1:12:39 [4] **** 8.9 km (8:10 / km) +295m 7:00 / km
shoes: Swoops

Messed up first two controls, then had a decent section, but after about 15 minutes, my shins and calves started hurting soooo badly. Don't know if this is growing pains or what, but i had them at events last year too. I ran through the pain, but probably lost about 4 minutes in speed. After maybe 6km, the pain suddenly went and I found some speed and navigated very well until the finish. I reckon 64 would have been a great run for me, 72 is decent. When I left, was 6th on Brown, Matt Crane on 54, Mike B on 65 and Quentin on 68. Pretty happy with that, but not how far I was behind Mike. I suppose my mistakes and painful middle section were the difference.
12 PM

Warm Down 15:00 [1] 1.0 km (15:00 / km) +10m 14:17 / km
shoes: Swoops

Friday Feb 12, 2010 #

4 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Sauconys

Various Weights 30:00 [3]
shoes: Sauconys

Core Stability 20:00 [3]
shoes: Sauconys

Thursday Feb 11, 2010 #

5 AM

Running 45:00 [2] 7.5 km (6:00 / km) +150m 5:27 / km
shoes: Sauconys

45mins easy

Wednesday Feb 10, 2010 #

8 AM

Running tempo 30:00 [3] 6.5 km (4:37 / km)
shoes: Sauconys

moderate

Tuesday Feb 9, 2010 #

7 PM

Badminton! 2:00:00 [3]

Sunday Feb 7, 2010 #

12 PM

Running long 1:17:44 [3] 10.0 mi (7:46 / mi) +150m 7:26 / mi
shoes: Sauconys

1 PM

Warm Down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Sauconys

Saturday Feb 6, 2010 #

10 AM

Warm Up warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Swoops

11 AM

Orienteering race 17:21 [4] *** 2.7 km (6:26 / km) +25m 6:08 / km
shoes: Swoops

12 PM

Orienteering race 20:45 [5] **** 2.9 km (7:09 / km) +75m 6:20 / km
shoes: Swoops

Thursday Feb 4, 2010 #

5 PM

Running long 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
shoes: Swoops

10mins steady
40mins moderate
10mins steady

Felt pretty good. 2 day break was a good idea, no aches in thighs or calves now :)

One scary dog, but all bark and no bite luckily.

Tuesday Feb 2, 2010 #

7 PM

Badminton! 2:00:00 [3] 5.0 km (24:00 / km)
shoes: Sauconys

Monday Feb 1, 2010 #

7 PM

Running tempo 20:00 [3] 4.0 km (5:00 / km)
shoes: Sauconys

Various Weights 30:00 [3]
shoes: Sauconys

8 PM

Core Stability 20:00 [3]
shoes: Sauconys

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