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Training Log Archive: austrianmike

In the 7 days ending Nov 23, 2014:

activity	#	time	miles		km		+m
Running	7	3:11:32	23.61	(8:07)	38.0	(5:02)	90
Football	2	2:15:00
Orienteering	1	1:22:24	8.75	(9:25)	14.08	(5:51)	275
Cycling	1	15:00
Total	8	7:03:56	32.36		52.08		365

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Sunday Nov 23, 2014 #

Event: CHIG Regional SE League

Note

Stretching x3

11 AM

Running (Warm up/ down) 20:00 [2] 3.4 km (5:53 / km)
shoes: Pure Cadence 3

To/ from event centre from Epping station

Orienteering race (Epping North-west O Race) 1:22:24 [4] 14.08 km (5:51 / km) +275m 5:20 / km
shoes: Innovate Roclite 212

Decent run. It was hard work in the rain and mud. Only a couple of controls I really feel went wrong:
#4 - which I missed right, and hit the path... A minute or more here
#13 - a little wobbly, but still hit it first time
#15 - drifted left far too far along the road (came out at the church), had to come back at least 150m before diving it to hit the control. Stupid really: lost some unnecessary time.
#17 - not an error, just a little indirect which probably cost
Quite happy though. Caught Richard Barrett at #5, and although he got away from me by #7, I managed to keep seeing him until #12 with some direct routes, and again on #28 (when I went direct). Finished two minutes up, but still 5mins down on the lead. Second place

4 PM

Cycling (Boris Bike) 15:00 [2]

From Sloane Square to football

Football (Cup match) 1:10:00 [3]

At holding midfield, but asked for a sub with 20 to go as I thought there were fresher legs than me on the bench. 3-1 to a 3-4 reverse in the last 10:(

Saturday Nov 22, 2014 #

Note
(rest day)

Stretching x2
Nice day walking from Rotherhithe to Piccadilly past various a Christmas markets. Long from being on my feet all day

Friday Nov 21, 2014 #

Note
(rest day)

Stretching x3

Thursday Nov 20, 2014 #

Note

Stretching x3

8 AM

Running (Easy) 26:12 [2] 5.4 km (4:51 / km) +20m 4:46 / km
shoes: Pure Cadence 3

ITW - backpack very large today: laptop + cables, work clothes and shoes, football clothes and shoes, and lunch... hence a gentle pace

7 PM

Running (Easy (with strides)) 27:05 [3] 6.1 km (4:26 / km) +10m 4:24 / km
shoes: Pure Cadence 3

Effectively HFW - but to Rotherhithe for football

Football (5-a-side) 1:05:00 [4]

Running (Easy) 4:38 [2] 0.93 km (4:59 / km)
shoes: Pure Cadence 3

Back to Rotherhithe Overground

Wednesday Nov 19, 2014 #

Note

Stretching x3

6 PM

Running (Intervals) 29:42 [4] 5.77 km (5:09 / km)
shoes: Nike Free Run

Laps of Shadwell Basin as Intervals.
Warm-up (home to basin) - 2:39
4 x 950m (lap with inlet) with 2min passive recovery:
3:32 (@3:43), 3:24 (@3:33), 3:25 (@3:33), 3:25 (@3:33)
Warm-down (basin to sainsbury): 5:09

Tuesday Nov 18, 2014 #

Note

Stretching x3

8 AM

Running (Easy) 32:42 [2] 5.4 km (6:03 / km) +20m 5:57 / km
shoes: Nike Free Run

ITW with Anca... very nice along past Tower Bridge

https://www.dropbox.com/s/ny73aqfm3cel248/2014-11-...

C • nice 2

Monday Nov 17, 2014 #

Note

Stretching x4

8 AM

Running (Easy) 26:29 [2] 5.5 km (4:49 / km) +20m 4:44 / km
shoes: Pure Cadence 3

ITW - but a little extra with the dead end

6 PM

Running (Intervals) 24:44 [4] 5.5 km (4:30 / km) +20m 4:25 / km
shoes: Pure Cadence 3

HFW - first to boots, then 3mins warm up, 6x2 mins fast, with 1 min off, warm down. Fast was around 4:05mpk

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