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Training Log Archive: Florence

In the 10 days ending Jul 19, 2012:

	activity	#	time	miles		km		+m
	Cycling	3	4:07:00	42.87	(5:46)	69.0	(3:35)	750
	Orienteering	4	2:06:55	9.13	(13:54)	14.7	(8:38)	390
	Running	4	1:38:00	6.62	(14:49)	10.65	(9:12)	30
	Swimming	1	10:00
	Total	9	8:01:55	58.63		94.35		1170
averages - sleep:8.5

2:20

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Thursday Jul 19, 2012 #

12 PM

Cycling long 1:55:00 [3] 33.0 km (3:29 / km) +450m 3:16 / km
ahr:152 max:180 slept:6.0

Colwyn Bay to betws-y-coed

Niall Allen met me at the station and then we set off up the hill! Him on a road bike made it look so easy! And I was there busting my gut on my mountain bike! Anyway once we were on the top it was fairly flat with a massive down hill into this town and then along by the river for lunch in b-y-c. Then 3km up to yha with a tiny incline felt like mt everest!!!

4 PM

Running 25:00 [1] 3.65 km (6:51 / km) +30m 6:35 / km
ahr:140 max:170 shoes: Inov8 f-lite 220

Went for a little explore along the river and back through some woods. Then was shattered! And had a completely accidental nap for 45minutes!! But it's cool I ate my body weight in pasta and porridge

Wednesday Jul 18, 2012 #

Cycling 1:30:00 [2] 20.0 km (4:30 / km)
(rest day)

Haven't seen Kirsty in ages and she suggested cycling to Bolton Abbey and back which wasnt ideal but the pace was slow and we stopped for food and then pub lunch back in Ilkley as well. Food Everywharrrreee!

Note

https://maps.google.co.uk/maps/ms?msid=20682027128...

Should come up with my route starting tomorrow afternoon :) will try update here on my phone so all my keen followers can see I'm still alive ahhhahaha

Tuesday Jul 17, 2012 #

Note
(rest day)

Planning my cycle ride from Colwyn Bay down to Aberystwyth so laying off the exercise in the hope that I might actually make it

C • colwyn bay to aberystwyth??... 8

Monday Jul 16, 2012 #

Swimming warm up/down (ICEBATH) 10:00 [1]
(rest day)

Ilkley outdoor pool. Pretty much permanent brain freeze

Sunday Jul 15, 2012 #

Cycling tempo 42:00 [3] 16.0 km (2:38 / km) +300m 2:24 / km
(rest day)

main road and back

Saturday Jul 14, 2012 #

Note

Really enjoyed JWOC but obviously there is a lot to work on for next year. Sprint wasnt fast enough, long I got lucky, middle was a disaster, relay was good. I need to figure out my ideal state of mind I need to be in before I start. I learnt a lot from the week, especially about qualifiers. Defiantly going to go out training at some point before next years JWOC and probably before the start for at least 2/3 days especially if its hot! Oh and party was INSANE hah

Got 2 more years still so watch out world!!

C • pardy 2

Friday Jul 13, 2012 #

Orienteering race 33:12 [5] 4.0 km (8:18 / km) +150m 6:59 / km
shoes: X Talons Newest

Lucy had a solid run on first leg handing over at the back of a long train right from 20+ up to about 3rd. Worked my way through the pack, mainly on the rocky slopes where everyone was crap at running across. Few hesitations, 7 mostly. Killer of a hill at the end and I think I went too early thinking I felt stronger than I did and got taken by about 4 on the run in. Charlotte had another solid run and really happy with 8th, about 20sec off 4th! 7th fastest on my leg :D

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: X Talons Newest

No warm down because there was no need!! Watched the coaches race and started on the party preparations ;)

Thursday Jul 12, 2012 #

Orienteering race 28:43 [4] 3.2 km (8:58 / km) +140m 7:22 / km
shoes: X Talons Newest

B Middle Final. Not a very good run but no disasters like previous day. Still not happy but nothing I can do now. Ready for a good run in the relay.

Well done to charlotte and rest of the GB team. Plus the sun actually came out in the afternoon.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: X Talons Newest

Wednesday Jul 11, 2012 #

10 AM

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
slept:9.5 shoes: XTalons

warm up map and to pre start call up

Orienteering race 35:00 [3] 3.5 km (10:00 / km) +100m 8:45 / km
shoes: XTalons

JWOC Middle Qualifier. Terrible run. Mistakes all over the shop. Dont know why I messed up. Angry would be an understatement right now.

Tuesday Jul 10, 2012 #

10 AM

Running 25:00 [1] 1.5 km (16:40 / km)
slept:10.0 (rest day) shoes: XTalons

Getting lost trying to find the start, the tapes ran out in the middle of no where!! Aidan saved the day hah

Orienteering 15:00 [3] 2.0 km (7:30 / km)
(rest day) shoes: XTalons

Middle model training. Such a lush area, and a bit technical as well. Cant wait for tomorrow now!

Running 18:00 [2] 1.5 km (12:00 / km)
(rest day) shoes: XTalons

Back to the van getting slightly less lost.

We then went swimming in a lake and for a picnic with all the gb supporters :)

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