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Training Log Archive: andypat

In the 7 days ending Mar 25, 2012:

	activity	#	time	miles		km		+m
	Running	7	3:03:11	13.31	(13:46)	21.42	(8:33)	113
	Orienteering	3	1:27:24	6.03	(14:30)	9.7	(9:01)	40
	Mapping	1	32:15	0.34	(1:36:07)	0.54	(59:43)	7
	Total	11	5:02:50	19.67	(15:24)	31.66	(9:34)	160
averages - weight:109.7kg

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Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Falcon

Warm up to start of middle

11 AM

Orienteering race 52:28 [4] 5.4 km (9:43 / km)
shoes: Falcon

British Middle dist champs.
Enjoyable race. Nav wasnt too difficult. Went as fast as I could. Bit of bother finding a tree stump lost 2 min at least.

Course 4 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +10m 9:41 / km
shoes: LASportiva mountain

Warm up to start and stretching.

11 AM

Orienteering race 19:34 [4] 2.4 km (8:09 / km) +25m 7:45 / km
weight:109.5kg shoes: LASportiva mountain

Enjoyable fast paced race. Bit disappointed to not be nearer 18min. 3min away from qualifying for the A final so not really an issue. 13 out of 16 on Heat B.

3 PM

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: LASportiva mountain

Warm up to start of final and stretching.

4 PM

Orienteering race 15:22 [4] 1.9 km (8:05 / km) +15m 7:47 / km
shoes: LASportiva mountain

18 out of 26 in B final.

Reasonably satisfied with time - 3min 22s down on winner of B final. Bit hesitant in a couple of places. Need to get faster and leaner for JK...

Quali - Course H2B - Splits

Final - Course FB4 - Splits

Thursday Mar 22, 2012 #

2 PM

Mapping 32:15 [1] 0.54 km (59:43 / km) +7m 56:05 / km
shoes: LASportiva mountain

Mapping trees at Barshaw park

3 PM

Running 5:58 [3] 1.0 km (5:58 / km)
weight:109.8kg shoes: LASportiva mountain

Quick run round barshaw.

7 PM

Running 15:45 [4] 2.64 km (5:58 / km) +20m 5:45 / km
shoes: LASportiva mountain

Short sharp multiterrain run round Houston at Sprint O pace.

Wednesday Mar 21, 2012 #

6 PM

Running 52:28 [3] 7.78 km (6:45 / km) +53m 6:31 / km
shoes: NB 760

Run to Bow with Douglas. Slow as worried about tweak on rt calf from intervls yesterday. No recurrence although not confident I could ahve upped the pace without any incident. Keeping it slow till Saturday - the big one....

Tuesday Mar 20, 2012 #

7 PM

Running (intervals) 1:04:00 [4] 6.0 km (10:40 / km) +30m 10:24 / km
shoes: LASportiva mountain

Clyde training at Rouken Glen park then Kenny's new pad for grub.

warm up then 6 x 500mish intervals on muddy grass with a warm down. Felt a bit of a twinge in rt calf on last one so stretched a fair bit and took it easy on the warm down.

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