Training Log Archive: sandrunnerIn the 7 days ending Feb 23, 2013:
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Saturday Feb 23, 2013 #
2 PM
Running 1:37:38 [2] 15.79 km (6:11 / km)
With Shell and Carole on new route devised by Shell on gravel and grass paths and taking in Jubilee Wood.
Friday Feb 22, 2013 #
5 PM
Orienteering 1:13:34 [2] 5.76 km (12:46 / km)
NE dunes, this time with full o map. Pleased with planning ahead, visualisation and relocation. Got line wrong at approx 45 mins but that was risk without compass. Disappointed having to stop when got dark. Maybe for best in case racing tomorrow.
Thursday Feb 21, 2013 #
1 PM
Running 1:15:20 [2] 9.38 km (8:02 / km)
Circuit from RB entrance out to NW dunes, S on dune ridge to Sands lake W side then roads back to start. With JP. She lacked confidence on narrow and very steep sections. Did well though. Chilly wind, strong on exposed tops.
Wednesday Feb 20, 2013 #
5 PM
Orienteering (Terrain running) 58:17 [2] 6.42 km (9:05 / km)
Started with some o in NE dunes but soon changed to just terrain running to avoid flooding. Also explored NW dunes.
Tuesday Feb 19, 2013 #
7 PM
Running 45:46 [4] 10.0 km (4:35 / km)
10k progression run with TP. Goal was 3k at her PE pace, 2k at MP, 2k at LT, 2k at 10k and 1k 5k. Almost achieved!! 500m splits: 2:36, 2:31, 2:29, 2:33, 2:26, 2:29, 2:06, 2:13, 2:09, 1:59, 2:02, 2:04, 2:01, 1:59, 2:50, 2:38, 2:33, 1:53, 1:51. TP not 100%. Exceeded my expectations.
Running warm up/down 5:57 [2] 0.81 km (7:21 / km)
Monday Feb 18, 2013 #
12 PM
Running 38:19 [2] 6.79 km (5:39 / km)
Continuous 3 x KGV triangle with JP. Each lap 2.25k. Went through R5k distance in 27:31, great after yesterday's longest run timewise she's done.
6 PM
Running warm up/down 12:39 [2] 1.9 km (6:39 / km)
Club session.
Running hills 29:10 [4] 5.01 km (5:49 / km)
5 bridge hills in each direction, jog recovery.
303m. 260m
65s. 57s
64s. 58s
61s. 57s
59s. 57s
57s. 50s
303m. 260m
65s. 57s
64s. 58s
61s. 57s
59s. 57s
57s. 50s
Running warm up/down 7:44 [2] 1.14 km (6:47 / km)
Sunday Feb 17, 2013 #
8 AM
Running long 2:25:45 [2] 22.15 km (6:35 / km)
Club run although others got ahead so ended up just with TP. Was good not overdoing it after yesterday's tough race. Woodland tracks a mess due to forestry work so headed to NE dunes rather than doing normal second lap.
12 PM
Running long 1:32:17 [2] 12.48 km (7:24 / km)
With JP from RB entrance through NE then SE dunes to NNR, yellow posts to woodland path then coastal road to blue temp building and inland through cleared area back to RB TT flooded ditch and back to van.