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Training Log Archive: nh

In the 7 days ending Jul 11, 2010:

activity	#	time	miles		km		+m
Running	4	2:25:46	15.47	(9:25)	24.9	(5:51)	620
Other	5	2:14:58	2.67		4.29
Orienteering	1	55:03	2.92	(18:51)	4.7	(11:43)	95	13 /	13c	100%
Total	10	5:35:47	21.06		33.89		715	13 /	13c	100%

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Sunday Jul 11, 2010 #

12 PM

Orienteering (Long Distance) 55:03 [2] *** 4.7 km (11:43 / km) +95m 10:38 / km
spiked:13/13c shoes: Inov8 Oroc 280s

Went out on a map with Stuart. Cut the course short because he got tired

Saturday Jul 10, 2010 #

11 AM

Running race (Cross Country) 19:02 [5] 5.0 km (3:48 / km) +100m 3:28 / km
shoes: Cross country/track spikes

Came 19th at the North Island Cross Country Champs in Taupo at Spa Park. Felt really bad though because my stomach was really sore. Martin was 17th

Friday Jul 9, 2010 #

Note
(rest day)

Drove up to Taupo for NIXC champs

Thursday Jul 8, 2010 #

4 PM

Running hills (Sausage Sizzle) 20:45 [4] 6.8 km (3:03 / km) +140m 2:46 / km
shoes: Running Shoes Blue

Harriers Thursday Hill session

220m at 100% up hill, 220m recovery x 2
100m at 90% up hill, 100m recovery x 2
100m at 100%, 100m recovery x 2
800m at 3km pace, 300m recovery
The whole lot x 2

Running warm up/down 20:00 [3] 1.5 km (13:20 / km) +30m 12:07 / km
shoes: Bare Feet

2 little laps up
1 big lap down

Wednesday Jul 7, 2010 #

9 AM

Other 25:00 [4] 1.0 km (25:00 / km)
(rest day)

1000m free style at Karori Pool

Other tempo 1:40 [5] 0.1 km (16:40 / km)
(rest day)

100m freestyle race against Steph. Lost by 5 seconds

11 AM

Other 24:00 [4] 1.0 km (24:00 / km)
(rest day)

1000m free style at Kilbernie

Other tempo 1:02 [5] 0.1 km (10:20 / km)
(rest day)

Altered medley race against Steph. 25m butterfly, 25m freestyle, 25m breath stroke, 25 freestyle. Won by 10 seconds

1 PM

Other 23:00 [4] 1.07 km (21:33 / km)
(rest day)

1000m at Fryberg with a 67m warm down

Tuesday Jul 6, 2010 #

4 PM

Running intervals 25:00 [4] 3.6 km (6:57 / km)
shoes: Bare Feet

2 lap warm up of Izard Park
3 laps at 3km pace (3:17), 1 lap recovery
2 laps at 1500m pace (2:09), 1 lap recovery
1 lap at full speed (0:59), 1 lap recovery
1 lap warm down

Had a real bad stitch because of having up and go 40 min before. Was going to do sprints but hurt too much

5 PM

Other 40:00 [4] 1.0 km (40:00 / km)

40 lengths in total. Did a few of freestyle but stopped because goggles leaked. I then tried breath stroke but was too slow an people passed me. So I went back to freestyle for the rest

Other tempo 16 [5] 0.03 km (10:40 / km)

Raced Steph for 25 meters. She took 19 seconds, I took 16 :)

Monday Jul 5, 2010 #

6 PM

Running 1:00:59 [3] 8.0 km (7:37 / km) +350m 6:15 / km
shoes: Running Shoes Grey

Nice easy jog into town and back, taking all the side streets and alleyways to find out where they go.

9 PM

Other (Game) 20:00 [5]

Lost 5-3 to Cool People in Monday Social League. Scored twice

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