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Training Log Archive: A damp otter

In the 7 days ending Sep 21, 2014:

activity	#	time	miles		km		+m
Running	3	1:47:35	15.13	(7:07)	24.35	(4:25)	80
Cycling	2	50:00	9.94	(5:02)	16.0	(3:08)
Orienteering	1	45:29	4.93	(9:13)	7.94	(5:44)	250
Warm up/ Warm down	1	10:38	1.4	(7:36)	2.25	(4:44)
Total	6	3:33:42	31.4	(6:48)	50.54	(4:14)	330

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Sunday Sep 21, 2014 #

12 PM

Orienteering race (Dvo longstone moor) 45:29 [4] 7.94 km (5:44 / km) +250m 4:57 / km
shoes: Inov8 X talon 190

DVO longstone moor event, wasn't sure how this was going to be with my foot, and it was pretty sore in the heather and tussocks and mostly when running along a slope, navigated reasonably well didn't make any big mistakes just small 10 seconds misses and hesitations, i was just pretty slow through the heather.

Saturday Sep 20, 2014 #

Note
(rest day)

Travel day.

Friday Sep 19, 2014 #

7 PM

Running (Portsmouth harbour) 25:19 [4] 6.55 km (3:52 / km)
ahr:168 max:174 shoes: Inov8 f-lite 195 (blue+red)

Run from Emma's flat out to the harbour, first k just warming up, then I found a good path along the seafront out to south sea which I did an out and back along, aimed to keep my HR at around 170bpm which was around 3:45mpk, felt pretty good, maybe because of all the rest I had on Tuesday and Wednesday.

Warm up/ Warm down warm up/down (Easy warm down ) 10:38 [2] 2.25 km (4:44 / km)
shoes: Inov8 f-lite 195 (blue+red)

Easy warm down from the harbour back to Emma's flat.

Thursday Sep 18, 2014 #

5 PM

Running (Progression run) 31:28 [4] 7.7 km (4:05 / km) +80m 3:53 / km
shoes: Inov8 f-lite 195 (blue+red)

Foot felt a bit better walking around today, so I decided to go out for an easy jog, foot was sore at first especially when cornering but it got a bit better so I kept upping the pace a little bit, near the end I got on the flat then tested the foot at tempo pace for 4 mins, which was successful, still not fully better but definitely manageable.

Wednesday Sep 17, 2014 #

Note
(injured) (rest day)

Tuesday Sep 16, 2014 #

Note
(injured) (rest day)

had a pretty bad crash on my bike yesterday, where my foot god stuck in the front wheel, foots pretty damaged along with hip and left arm and I cant really walk, probably should get it checked out.

C • ouch 1

2 AM

Cycling (Cycle back from work) 25:00 [2] 8.0 km (3:08 / km)

Cycle back from work, took a while due to the bike and my foot.

6 PM

Note

foots starting to improve, looks like its just lots of bruising just need to wait for the inflammation to go down.

Monday Sep 15, 2014 #

6 PM

Running long (Team Monday long run) 50:48 [3] 10.1 km (5:02 / km)
shoes: Inov8 f-lite 195 (blue+red)

Long run with a few Uboc guys round Leigh woods, ran the ridge of death for the first time which was intresting, after which we went over the top and over Ashton court where we wound up the pace a smidge, then stopped by the house where I met mark and the others doing hill reps, and I ran the last rep but was feeling pretty flat from the lack of sleep.

10 PM

Cycling (Into work) 25:00 [2] 8.0 km (3:08 / km)

Cycle into work took a while as I had a bad fall and my foot managed to buckle my front wheel.

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