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Training Log Archive: MrJames

In the 7 days ending Sep 22, 2013:

activity

time

miles

Running

4:05:17

29.16

(8:25)

46.93

(5:14)

Orienteering

1:25:45

10.82

(7:56)

17.41

(4:56)

Total

5:31:02

39.98

(8:17)

64.34

(5:09)

1:26

0:00

» now

Sunday Sep 22, 2013 #

Event: London City Race

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT-2000

Orienteering race 1:01:52 [5] 12.91 km (4:48 / km) +51m 4:42 / km
shoes: Asics GT-2000

Quite pleased with my performance, made a few small mistakes and a few hesitations but overall positive experience which I can learn from for next time. I felt I could have pushed myself harder, especially on the longer legs. The course seemed a bit easier than others I've done but testing none the less. Maybe a better warm up next time.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT-2000

1. Mens Elite - Splits

Saturday Sep 21, 2013 #

Event: LOK Ultrasprint (UKOL16)

12 PM

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Had to run from Liverpool St to Victoria park because the underground wasn't playing ball. Also, i was late so had to make like an electron and spin.

1 PM

Orienteering race 23:53 [5] 4.5 km (5:18 / km)
shoes: Inov8 x-talon 212

Interesting event, haven't done an ultra sprint before. Went out on course A first, taking it far too slow. Second was course C which was a little quicker. The last was Course B which I dominated on (well, 4th), which put me in 30th overall. The mass final was nuts! It was like a bunch of starved pigeons scrambling for food at every control and was worse in the maze because I got stuck behind big slow people. Finished 14th/68 in the men's open class so quite happy with that. I had an Australian on my tail which made me go quicker as well!
Course A: 5:46 (pos 37th), Course B: 4:53 (=4th), Course C: 6:11 (52)
Mass final: 7:27 (14th)

3 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 x-talon 212

Thursday Sep 19, 2013 #

7 PM

Running warm up/down 19:37 [2] 3.57 km (5:30 / km)
shoes: Asics GT-2000

Running 16:16 [4] 2.87 km (5:40 / km)
shoes: Asics GT-2000

Session at the track. 4x300m 45 second recovery. then 500m recovery. 3x300m. 57, 57, 55, 54. 54, 54, 52. Got faster each time, legs were tight at the start then started to loosen up. Feel fitter than I have in a long time.

8 PM

Running warm up/down 22:01 [2] 4.03 km (5:28 / km)
shoes: Asics GT-2000

Wednesday Sep 18, 2013 #

5 PM

Running warm up/down 9:42 [2] 1.81 km (5:22 / km)
shoes: Asics GT-2000

Running 23:26 [3] 4.64 km (5:03 / km)
shoes: Asics GT-2000

Tuesday Sep 17, 2013 #

7 PM

Running warm up/down 22:07 [2] 4.32 km (5:07 / km)
shoes: Asics GT-2000

Running intervals 14:49 [3] 3.68 km (4:02 / km)
shoes: Asics GT-2000

Intervals: 3:20, 3:17, 3:39, 3:33. Had a nosebleed after the second one so ruined the whole session, should have done 6.

8 PM

Running warm up/down 14:00 [2] 2.72 km (5:09 / km)
shoes: Asics GT-2000

Monday Sep 16, 2013 #

6 PM

Running warm up/down 8:58 [3] 1.56 km (5:45 / km)
shoes: Asics GT-2000

Running 26:38 [3] 5.3 km (5:02 / km)
shoes: Asics GT-2000

Running warm up/down 2:43 [3] 0.43 km (6:19 / km)
shoes: Asics GT-2000

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