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Training Log Archive: Daneo

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m
Orienteering	6	5:03:52	24.24	(12:32)	39.01	(7:47)	455
Cross Training	4	3:28:00	13.97		22.48
Running	6	3:09:49	27.96	(6:47)	45.0	(4:13)
S & C	1	1:15:00
Total	15	12:56:41	66.17		106.49		455

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Monday Sep 26, 2011 #

Running 41:03 [2] 7.5 km (5:28 / km)
shoes: Walsh Sprint Lite

Sunday Sep 25, 2011 #

Cross Training 1:10:00 [3] 5.0 mi (14:00 / mi)

Orienteering race (Forest) 48:53 [3] ** 6.8 km (7:11 / km)
shoes: Inov Oroc 280

Hawley 6.8k

Had a good run. Few mistakes about 20secs at 3, 2mins a 7 and was slow at 14. Felt very tired after football and road relays. Need to start getting some endurance training in so I can last over long weekends like this.

Saturday Sep 24, 2011 #

Running race (Road-Relay) 10:26 [5] 3.0 km (3:29 / km)
shoes: Inov Road-xlite

Southern Road-Relays

Alright run not amazing was hoping to be closer to 10mins. The team did rubbish so I had nothing to chase but the clock. Maybe if I was in the competitive pack I would have rune a better time. Caught up about 7 places. Any how it was very fun and good test for my speed. Also felt quite stiff, maybe it was from football.

Friday Sep 23, 2011 #

Cross Training 1:00:00 [4] 4.0 mi (15:00 / mi)

County Cup school match. 2-2 at full time, 3-3 at the end of extra and lost 5-4 sudden death on penalty's. It was so hot! Strained my groin a bit but shook it off after. Played three quarters of normal time and told sir I didn't want to play for long because of road relays th next day.

Thursday Sep 22, 2011 #

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Saucony Excursions

Warm up at AFD.

Running 17:50 [5] 5.5 km (3:15 / km)
shoes: Inov Road-xlite

Intervals at AFD, short because of the road relays on Saturday. Started off with a 7.50 tempo/rep then 5x30secs with 45 recovery. Then a 5min tempo/rep 5 more 30secs with 45 recovery. Felt absolutely amazing ran the first 5x30 and 7.50 with the pros and had a great session. Hoping to get a good 3k time on Saturday at the Southern Road Relays.

Wednesday Sep 21, 2011 #

Cross Training 1:00:00 [3]

Training for deepcut

Tuesday Sep 20, 2011 #

Running intervals 12:00 [4] 4.0 km (3:00 / km)
shoes: Saucony Excursions

Felt like shit was supposed to do 3x 2k roads reps but did 2 x 2k road reps. Stomach wasn't good need to eat less before athletics.

Running warm up/down 17:00 [3] 4.0 km (4:15 / km)
shoes: Saucony Excursions

Sunday Sep 18, 2011 #

Orienteering 42:15 [3] ** 5.6 mi (7:33 / mi) +225m 6:42 / mi
shoes: VJ Supra's

Much better event. Spiked all controls just have to keep discipline and slow down. Concentration was good and I actually took time to get a proper plan for each control. This payed its dissidence and my performance was much better.

Saturday Sep 17, 2011 #

Orienteering 1:07:43 [2] *** 5.5 km (12:19 / km) +230m 10:11 / km
shoes: VJ Supra's

Worst run of my life.

Thursday Sep 15, 2011 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Saucony Excursions

Went for a run up at Frith checking control sites for dads event.

Tuesday Sep 13, 2011 #

Running intervals 19:30 [5] 6.0 km (3:15 / km)
shoes: Inov Road-xlite

3x 2k Road Reps
Moved up a group feeling so good at the moment.
Surprisingly Mick ended at that! Went for a long warm down.

C • you fucking mad man ! did y... 3

Running warm up/down 30:00 [3] 7.0 km (4:17 / km)
shoes: Saucony Excursions

Monday Sep 12, 2011 #

Orienteering 1:15:00 [1] 7.0 km (10:43 / km)
shoes: Walsh Sprint Lite

Me and Julia where marking up controls on Frith for mine and Dads event. We sent like 30minutes on one control which we couldn't find at all. We also spent a bit of time on some others deciding about map correction and alternative control sights. Julia did all the map reading but to make it interesting I did distractions for her :)

Sunday Sep 11, 2011 #

Orienteering race 45:09 [5] 6.9 km (6:33 / km)
shoes: Walsh Sprint Lite

Blomquist Champs at Sluffters in the New Forest. Spiked most controls the course was pretty easy to be honest most controls where just off tracks. On the splits it showed I was slowing down towards the end maybe it's something to do with my fitness and asthma at the moment. Julia beat me by 40 seconds but I was leading half way through.

Saturday Sep 10, 2011 #

Orienteering race (Sprint) 24:52 [5] **** 3.8 km (6:33 / km)
shoes: Inov Road-xlite

London City Race

This year it was in the Barbican again which is so technical. I took the first controls slow and got a flow quickly, my pace never really quickened until I left the Barbican and entered out into the streets around it which where pretty basic. After about 10 controls we re-entered the Barbican and I slowed the pace down again. Feeling pretty and definitely a lot more confident. Came 1st by about 40 secs.

Monday Sep 5, 2011 #

Cross Training (Road) 18:00 [5] 8.0 km (2:15 / km)
shoes: Inov Road-xlite

Ride to Arena to play squash.

S & C (Squash) 1:15:00 [3]
shoes: Inov Road-xlite

Practicing Squash on my own. Worked up a big sweat and my clafs started burning then got a blister on my thumb annoying because Julia gave me a rubbish plaster from reception and I had to give up. Apart from that a great work out.

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