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Training Log Archive: troll feet

In the 7 days ending Oct 6, 2014:

activity # timemileskm+m
  Orienteering tech training2 7:00:00 19.27(21:48) 31.01(13:33) 400
  Steady run4 1:36:50 9.86(9:49) 15.87(6:06)
  Hill run1 1:21:40 6.26(13:02) 10.08(8:06) 365
  cool down2 29:41 2.38(12:28) 3.83(7:45)
  Intervals1 28:20 3.11(9:07) 5.0(5:40)
  warm up2 21:57 1.8(12:10) 2.9(7:34)
  Total9 11:18:28 42.68(15:54) 68.69(9:53) 765
  [1-5]7 3:54:47
averages - sleep:6.5 weight:78.6kg

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TuWeThFrSaSuMo

Monday Oct 6, 2014 #

8 AM

Note
slept:7.0 weight:78.5kg

78.5 - 17.1 - 56.9
6 PM

Hill run hills (Albert's Monday route) 1:21:40 [3] 10.08 km (8:06 / km) +365m 6:52 / km
shoes: Mudclaw red 265's

New addition tonight. Christa from Lostock AC. Regulats of both Tony's, Josie, Fordy and of course Albert. Seven out. Nice evening, not cold. Torches on after the Henderson descent

Sunday Oct 5, 2014 #

Event: Formby Dunes
 
6 AM

Note
slept:6.5 weight:78kg

78.0 - 16.7 - 57.2
7 AM

Orienteering tech training (Formby helping) 3:00:00 [0] **** 12.5 km (14:24 / km) +200m 13:20 / km
shoes: Mudclaw red 265's

Remainder putting controls out & helping on starts. Then at 3:30 , control collecting

Saturday Oct 4, 2014 #

Event: MDOC Park Score Event (2)
 
7 AM

Note
slept:7.5 weight:78.6kg

78.6 - 17.0 - 57.0
Weight staying same but 'feel' heavier.
Won't do Parkrun this morning but will do Sandrunner's suggestion of 4km at 10k-HM pace (4:56-5.21)
2 PM

Orienteering tech training (Control puttin for Formby) 4:00:00 [0] ***** 18.51 km (12:58 / km) +200m 12:18 / km
shoes: Mudclaw red 265's

Putting out controls for Formby event tomorrow

Friday Oct 3, 2014 #

5 AM

Note
slept:5.5 weight:78.9kg

78.9 - 17.1 - 56.9
5 PM

warm up (Ryan warm up walk) 11:01 [0] 0.93 km (11:48 / km)
ahr:86 shoes: Saucony Fastwitch

Warm up walk to usual spot

Steady run (2 laps jog) 10:49 [2] 1.66 km (6:31 / km)
ahr:123 shoes: Saucony Fastwitch

2 laps easy pace
NOTE: pure endurance pace easily managed when running with Ryan (6:32 average on this instance)
6 PM

Steady run (Ryan's tempo) 1:27 [2] 0.38 km (3:49 / km)
ahr:125 shoes: Saucony Fastwitch

cool down warm up/down (Ryan cooldown walk) 12:40 [0] 1.0 km (12:40 / km)
ahr:82 shoes: Saucony Fastwitch

Thursday Oct 2, 2014 #

6 AM

Note
slept:6.5 weight:78.9kg

78.9 - 17.1 - 56.9
1 PM

Steady run (Quays lunch) 38:51 [2] 6.28 km (6:11 / km)
shoes: Saucony Fastwitch

Still trying to get the endurance pace of 6:27 per km. Finding it quite difficult to slow down. My training paces prior to this have always been 6min/km and quicker. After 2.5km yesterday I finally got that consistent 6:20-6:30 pace. Podrunner 149bpm Ballistic helped

Wednesday Oct 1, 2014 #

6 AM

Note
slept:6.5 weight:78.6kg

78.6 - 17.1 - 56.9
BF creeping up. Couple of b day cakey things yesterday. Back to it today as new month. Ten days to Langdale . Gulp
1 PM

warm up warm up/down (Warm up to Quays) 10:56 [2] 1.97 km (5:33 / km)
ahr:130 shoes: Saucony Fastwitch

Intervals intervals (5x1km in 4:40 (1min rec)) 28:20 [4] 5.0 km (5:40 / km)
shoes: Saucony Fastwitch

Average HR's
147(127)
149(127)
154(130)
156(134)
158(140)
2 PM

cool down warm up/down 17:01 [2] 2.83 km (6:01 / km)
ahr:138 shoes: Saucony Fastwitch

Cool down again slightly too quick

Tuesday Sep 30, 2014 #

6 AM

Note
slept:6.0 weight:78.6kg

78.6 - 17.0 - 57.0
Feeling a bit low since the return from Scotland, just tired maybe.
Elaine extracted nineteen tiny ticks from me last night from the O events this weekend.
Hopefully get a training run today to lift my spirits
1 PM

Steady run (Quays) 45:43 [2] 7.55 km (6:03 / km)
ahr:130 shoes: Saucony Fastwitch

Straightforward easy run around the Quays. No intention for any particular distance so long as between the 3-8 km as suggested. Nice outing if a little fast early on. The intended 6:27 pace was attained in the last 2km

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