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Training Log Archive: candyman

In the 7 days ending Feb 24, 2008:

activity

time

miles

Running

5:08:16

35.79

(8:37)

57.6

(5:21)

759

Bouldering

1:30:00

Orienteering

55:00

4.97

(11:04)

8.0

(6:53)

Total

7:33:16

40.76

65.6

759

[1-5]

6:03:16

averages - rhr:43

2:02

0:00

» now

Sunday Feb 24, 2008 #

Running long 1:35:00 [3] 17.5 km (5:26 / km) +495m 4:45 / km
ahr:148 max:164 rhr:43 shoes: adidas goretex

Long run from home with Dave. Started with Kel and Kathy as well but they ran too fast for us at the start and when we finally caught up with them they turned off and ran a different way. Ran up Porter Valley then up and around Lady Canning's Plantation, down Limb Valley and then through Ecclesall Wood before running back home down Ecclesall Road with a short cut through the cemetary to Dobbin Hill Road.

Struggle town, was a grind from start to finish but felt good to still manage a longish run after the race yesterday.

Saturday Feb 23, 2008 #

Running race (National XC) 41:16 [5] 11.0 km (3:45 / km) +165m 3:29 / km
ahr:181 max:187 shoes: adidas Neptune XS (spikes)

National XC at Alton Towers, was meant to be 12km but definitely wasn't, maybe even lucky to be 11km. Definitely a better run than Northerns but not as much improved as I hoped/expected. 453 out of 1244.

Hallamshire 7th in womens and 16th in mens teams.

Running warm up/down (National XC) 40:00 [2] 6.0 km (6:40 / km)
shoes: adidas Neptune XS (spikes)

Warm up jog, normal drills then a SLOW jog after the race.

Friday Feb 22, 2008 #

Note
(rest day)

Not really planned but probably a timely rest day with the Nationals tomorrow.

Thursday Feb 21, 2008 #

Running intervals (2.7) 40:00 7.0 km (5:43 / km) +48m 5:31 / km
ahr:127 max:178 shoes: adidas adistar control

Ran from clubhouse to the carpark of Napoleans in Hillsborough. Did 4 laps hard of the carpark with 1 lap recovery after each. Nice loosener for the Nationals on Saturday, shame very few turned up for it.

EPOC 73 ml/kg
O2 47 ml/kg/min
Training Effect 2.7

Wednesday Feb 20, 2008 #

Running (3.6) 32:00 [3] 7.1 km (4:30 / km) +51m 4:21 / km
ahr:165 max:176 shoes: adidas adistar control

Lunchtime run with Steve normal figure of eight loop, Hilary and Caroline came out as well but snobbed us and ran by themselves.

EPOC 140 ml/kg
O2 47 ml/kg/min
Training Effect 3.6

Bouldering (Climbing Works) 1:30:00 [0]

Tried out lots of the new black routes with Oli, Jenny, Kim, Ricky, Hattie and Hilary. Lots of fun and then dinner at the Walnut Club Champagne Bar, food and drink was good, the blue glowing walls were... interesting

C • blue walls 2

Tuesday Feb 19, 2008 #

Running intervals (3.3) 1:00:00 9.0 km (6:40 / km)
ahr:147 max:184 shoes: adidas adistar control

Hallamshire Intervals, shorter session with nationals coming up this weekend. 8 x 500m in two groups with one group recovering while the other ran. Fastest session I have done so far by a long way, I made 6 efforts before I was in a mess, I missed the 7th then tried to come back and run the 8th but i still couldn't get back on the pace.

1'29 (1'25)
1'27 (1'26)
1'28 (1'23)
1'28 (1'23)
1'30 (1'22)
1'30 (4'12)
1'33

Max EPOC 121 ml/kg
Max o2 48 ml/kg/min
Training Effect 3.3

Monday Feb 18, 2008 #

Orienteering (shadowing, collecting) 55:00 **** 8.0 km (6:53 / km)
shoes: adidas goretex

Warm-up and then shadowed Kris Jones around the butterfly loop race, was an interesting but brambly area. Afterwards collected the controls in the nicer (but still surprisingly brambly) part of the map. Great weekend, nice mix of technical, physical and mental sessions.

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