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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Mar 9, 2013:

activity # timemileskm+m
  Running13 11:12:24 70.35(9:33) 113.22(5:56)
  Total13 11:12:24 70.35(9:33) 113.22(5:56)

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SuMoTuWeThFrSa

Saturday Mar 9, 2013 #

12 PM

Running 56:05 [3] 9.08 km (6:11 / km)

Enjoyable run with DB on woodland trails plus some off path and on new forestry tracks.

Friday Mar 8, 2013 #

4 PM

Running 29:24 [2] 5.24 km (5:37 / km)

Hightown checking out possible routes for forthcoming trail race.
6 PM

Running 1:04:07 [3] 11.4 km (5:37 / km)

Checking possible route with Ben J for forthcoming race.

Thursday Mar 7, 2013 #

12 PM

Running warm up/down 12:56 [2] 2.2 km (5:53 / km)

With JP at Selworthy.

Running intervals 19:12 [3] 4.0 km (4:48 / km)

4 x 1k with JP. 4:48/4:48/4:49/4:47. Approx 3 mins walk/rest between (not included in total time/distance).

Running warm up/down 13:48 [2] 2.15 km (6:25 / km)

7 PM

Running warm up/down 9:25 [2] 1.75 km (5:23 / km)

With TP.

Running 32:18 [3] 5.06 km (6:23 / km)

3 x 300m at TP's target 10k pace (simulating controlled start), 2 x 300m fast (for bit of zip), 1 x 1k at TP's target 10k pace, 3 x 300m at her 10k pace.
100m splits - 24.69, 22.83, 23.13/25.29, 24.35, 23.93/24.44, 23.65, 25.09/19.57, 17.87, 19.08/18.72, 18.07, 20.12/22.71, 22.25, 23.01, 22.68, 22.85, 23.52, 23.44, 23.74, 25.48, 24.59 = 3:54.32/23.06, 21.26, 23.19/25.48, 23.01, 23.31/24.15, 23.54, 23.58. She's in the groove :-)

Wednesday Mar 6, 2013 #

7 PM

Running warm up/down 16:46 [2] 2.87 km (5:51 / km)

With TP.

Running intervals 16:04 [4] 4.0 km (4:01 / km)

Aim to get TP into 10k groove. 1k at slow start pace. Review. 1k at slow start pace followed immediately by 1k at main pace. Review. 1k at main pace. 200m splits - 49.2, 51.17, 50.24, 49.22, 49.07 = 248.9; 50.72, 47.6, 51.23, 51.15, 50.54 = 251.24/46.81, 48.21, 46.98, 47.22, 47.11 = 236.33; 46.4, 45.5, 45.06, 46.17, 44.65 = 227.78.

Running warm up/down 9:34 [2] 1.67 km (5:44 / km)

Tuesday Mar 5, 2013 #

7 PM

Running warm up/down 20:36 [2] 2.92 km (7:03 / km)

With TP.

Running 14:12 [4] 3.41 km (4:10 / km)

On prom. Rolling start efforts at TP's target 10k pace. 45s to get up to speed then 500m, 250m, 500m, 500m, 250m, 500m with 45s for deceleration and acceleration between each. 1:54/55/1:54/1:57/57/1:54.

Running warm up/down 8:03 [2] 1.16 km (6:56 / km)

Monday Mar 4, 2013 #

12 PM

Running (Terrain) 1:02:33 [2] 7.56 km (8:16 / km)

RB dunes with JP.
6 PM

Running warm up/down 12:06 [1] 1.74 km (6:57 / km)

Club session. 14 tonight.

Running 32:41 [3] 6.29 km (5:12 / km)

Club session. 1 effort then 7 pyramid efforts plus a bonus effort. Variable jog recoveries. Kept it controlled after yesterday's high mileage.

Running warm up/down 3:44 [1] 0.53 km (7:03 / km)

Sunday Mar 3, 2013 #

8 AM

Running 55:47 [3] 11.2 km (4:59 / km)

Club run - lap 1 only. Pushed ahead with Dave M and CD from NT kiosk.

Running warm up/down 5:14 [2] 0.9 km (5:49 / km)

10 AM

Running warm up/down 3:14 [2] 0.5 km (6:31 / km)

With TP.

Running 1:05:22 [2] 11.32 km (5:46 / km)

Club lap 1 route with TP.
11 AM

Running 29:50 [2] 3.99 km (7:29 / km)

Tagged on some extra with TP. Yellow posts, edge of woods, through some floodwater then cut through woods initially on rutted new tracks.

Running 3:26 [2] 0.57 km (6:04 / km)

With JP.
12 PM

Running 1:13:07 [2] 11.28 km (6:29 / km)

Club lap 1 again!! This time with JP.

Running warm up/down 2:50 [2] 0.44 km (6:28 / km)

With JP.

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