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Training Log Archive: DaiWilson

In the 7 days ending Apr 22, 2014:

	activity	#	time	miles		km		+m
	Cross Country O Race	3	2:59:02	14.14	(12:40)	22.75	(7:52)	622
	Running	6	2:25:15	12.0	(12:06)	19.32	(7:31)
	Gym - Stuff	2	28:36	4.47		7.2
	Sprint Race	1	18:08	2.12	(8:33)	3.41	(5:19)
	Total	11	6:11:01	32.73		52.68		622
averages - weight:85kg

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Tuesday Apr 22, 2014 #

7 AM

Running (Treadmill) 20:00 [4] 3.6 km (5:33 / km)
shoes: ASIC gel Fuji trabuco 2

Treadmill running 2 X 10 Mins 1 min rest. (10 Kmph)
Legs felt tired, pelvis slight irritation on the exercise nothing after. Trained with a map, to get my head in.

Gym - Stuff warm up/down (Cross-trainer) 10:36 [3] 3.0 km (3:32 / km)
shoes: ASIC gel Fuji trabuco 2

Cross-Trainer warm up

Monday Apr 21, 2014 #

11 AM

Cross Country O Race race 43:12 [4] *** 5.8 km (7:27 / km) +250m 6:08 / km
shoes: VJ I-Rock

JK Day 4 Relays - Pwll Du - Hot sunny Day with little wind, run around the slag heaps and heather, frustrating because my legs just wouldn't get started, Nav at start and end was good not so great in the middle.

Sunday Apr 20, 2014 #

11 AM

Running warm up/down 18:27 [3] 2.17 km (8:30 / km)
shoes: VJ I-Rock

Warm up run back through car park to furthest start. Freezing cold stood around got there about 15 mins before so hid in a quarry to cut out the wind with 30 other runners!

12 PM

Cross Country O Race race 1:06:22 [4] **** 8.05 km (8:15 / km) +372m 6:42 / km
shoes: VJ I-Rock

JK Day 3 Mynydd Llangynidr - Freezing cold due to the wind chill and height, clag was down with visibility down to about 100m on the tops. Terrain was difficult in places tussock, rocky with grass cover, but all enjoyably challenging. Full breakdown to come.

Saturday Apr 19, 2014 #

11 AM

Running warm up/down 11:35 [3] 1.05 km (11:02 / km)
shoes: VJ I-Rock

Warm up jog to start, got there with plenty of time to spare! Guy fell over and bashed his head on a rock in the start box, really random. guy was ok but he had a nasty fall all the same!

12 PM

Cross Country O Race race 1:09:28 [4] **** 8.9 km (7:48 / km)
shoes: VJ I-Rock

JK Day 2 Merthyr Common - weather was glorious again, a little windy which dropped the temp a bit. Full course report soon.

Friday Apr 18, 2014 #

Event: JK 2014

1 PM

Sprint Race race 18:08 [4] *** 3.41 km (5:19 / km)
shoes: Inov 8 Roclite 312 GTX

JK14 Sprint at Swansea Uni

2 PM

Running warm up/down 6:31 [2] 1.0 km (6:31 / km)
shoes: Inov 8 Roclite 312 GTX

Warm down run around the campus, hot weather. Enjoyable run.

Thursday Apr 17, 2014 #

1 PM

Running 58:42 [3] ** 6.1 km (9:37 / km)
weight:85kg shoes: VJ I-Rock

Training run up on mynydd llangatwg on the JK Training event.

Wednesday Apr 16, 2014 #

7 AM

Gym - Stuff warm up/down (Cross-trainer ) 15:00 [3] 4.2 km (3:34 / km)
shoes: ASIC gel Fuji trabuco 2

Cross-Trainer warm up

Gym - Stuff (Stretching) 3:00 [3]
shoes: ASIC gel Fuji trabuco 2

30secs Deep squats x2
30secs bent leg stretch each leg x2

8 AM

Running (Treadmill) 30:00 [3] 5.4 km (5:33 / km)
shoes: ASIC gel Fuji trabuco 2

Treadmill running 3 X 10 Mins 1 min rest. (10 Kmph)
Foot placement definitely changed in just a month! Just got to build on strength through the summer.

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