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Training Log Archive: Hanzie

In the 7 days ending Feb 2, 2014:

activity	#	time	miles		km		+m
O training	4	2:51:40	13.26	(12:57)	21.34	(8:03)	355
Gym	2	2:00:00
Circuits	1	45:00
Warm Up/Down	3	43:47	3.19	(13:43)	5.14	(8:31)	125
S+C/Core	1	25:00
Run	1	15:36	2.28	(6:50)	3.67	(4:15)	49
Intervals	1	12:00	1.14	(10:33)	1.83	(6:33)	97
Total	12	7:13:03	19.87		31.98		626

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Sunday Feb 2, 2014 #

11 AM

O training warm up/down (Ulverston w/SEDS) 12:52 [4] 2.38 km (5:24 / km) +7m 5:20 / km
shoes: Inov8 Roclitesomethingorother

Sprint around U town with Sarah just about all the way.. weather much better than yesterday's!

12 PM

O training (Ulverston w/SEDS) 24:53 [4] 4.72 km (5:16 / km) +36m 5:05 / km
shoes: Inov8 Roclitesomethingorother

An urban sprint relay sort of exercise, was with Hector Haines (!) and we won by quite a margin! Was happy to have beaten most of the SEDS ladies, and Zoe only beat me by about 30s I think :-)

1 PM

Warm Up/Down warm up/down (Rusland Beeches) 13:50 [2] 1.32 km (10:29 / km) +54m 8:42 / km
shoes: Inov8 Roclitesomethingorother

A jog up the path with Sarah to the start

O training (Rusland Beeches w/SEDS) 55:41 [4] ***** 4.72 km (11:48 / km) +166m 10:02 / km
shoes: Inov8 Roclitesomethingorother

An incredibly technical course that Bilbo had planned for the SEDS guys, the map scale was minuscule (we did have the option of 1:7500 but we thought that wouldn't help much). So pleased with my navigation, had a bit of trouble locating the control kite at number two, as did Claire Ward and Sarah so I wasn't upset by that.. spiked just about every control and although I didn't overtake anyone, I felt so good whilst I was out there :-) plus, I've almost finished the 150 controls goal already and I haven't started my loops of Helen's course yet..

8 PM

S+C/Core 25:00 [2]

rolling and some conditioning to loosen out knots/back/glutes etc.

Saturday Feb 1, 2014 #

11 AM

Warm Up/Down warm up/down (SEDS) 14:24 [3] 1.3 km (11:05 / km) +25m 10:06 / km

Jog up and down the track and drills with Katie and Sarah
weather=awful

12 PM

O training (Graythwaite) 16:59 [4] 1.97 km (8:37 / km) +51m 7:38 / km
shoes: Inov8 Oroc 340

First loop, direction to two was lacking but apart from that really pleased with control flow and plans etc.

O training (Graythwaite) 19:43 [4] 2.47 km (7:59 / km) +17m 7:43 / km
shoes: Inov8 Oroc 340

Loop two, went the opposite way round the butterfly in the middle to get away from the crowd at the second control

O training (Graythwaite) 19:40 [4] 2.54 km (7:45 / km) +59m 6:56 / km
shoes: Inov8 Oroc 340

Longest loop I think, controls three and four weren't out but I'm pretty sure I was in the correct place for them both

O training (Graythwaite) 21:52 [4] 2.54 km (8:37 / km) +19m 8:18 / km
shoes: Inov8 Oroc 340

Last long course to the bottom of the track, only did 3/6 controls because the rest were basically on the path

Friday Jan 31, 2014 #

3 PM

Gym 1:00:00 [4]

Step ups, squats, plank transitions (?), and various aerobic exercises and more core

Thursday Jan 30, 2014 #

3 PM

Gym 1:00:00 [4]

Treadmill, rower, cross trainer and core/plyometrics

Wednesday Jan 29, 2014 #

6 PM

Circuits (with Natalie) 45:00 [4]

45 minute circuit session with NatLAD: rowing; various planks; crunches; sit-ups; press ups; tricep dips; squats etc.

7 PM

Run 15:36 [3] 3.67 km (4:15 / km) +49m 3:59 / km

Monday Jan 27, 2014 #

5 PM

Warm Up/Down warm up/down (From Chapel House) 15:33 [3] 2.52 km (6:10 / km) +46m 5:39 / km

6 PM

Intervals intervals 12:00 [5] 1.83 km (6:33 / km) +97m 5:11 / km

{8*70, RPE 7, RBI 30}

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