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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Nov 25, 2014:

activity # timemileskm+m
  Running11 7:43:48 56.91(8:09) 91.58(5:04) 2080
  Yoga2 20:00
  Total13 8:03:48 56.91 91.58 2080
averages - sleep:8.4

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WeThFrSaSuMoTu

Tuesday Nov 25, 2014 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km
slept:8.5

IW, plodding a bit and hip niggly, need to get on top of this. Lovely frosty morning.
5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km

HFW, steady. Just couldn't be bothered today, really. Busy week coming up and enjoying not having to at the moment.

Monday Nov 24, 2014 #

11 AM

Running 57:00 intensity: (42:00 @2) + (5:00 @4) + (10:00 @5) 11.0 km (5:11 / km) +370m 4:26 / km

Ughhh. Hung over and groggy run to clear out the system. Up to Graves for some more exploring, watch died after about 30 mins after which I ground to a halt. Decided to have a crack at a couple of hill reps (up Conbnar Rd) to salvage something from the run. Nice day at least.
9 PM

Yoga 10:00 [1]

Sunday Nov 23, 2014 #

7 AM

Running 1:04:25 [2] 11.98 km (5:23 / km) +337m 4:43 / km
slept:8.0

Early run up to Beacon Batch from the B&B in Churchill. Just about enough light at the start to see my way. Nice to revisit some old haunts.

Saturday Nov 22, 2014 #

Event: SPOOK Weekend
 
1 PM

Running 52:08 intensity: (15:00 @2) + (27:08 @3) + (5:00 @4) + (5:00 @5) 11.18 km (4:40 / km) +209m 4:16 / km
slept:10.0

Nice run along the Strawberry Line and up to Wavering Down. Wound up the pace on the way home.
9 PM

Yoga 10:00 [1]

Friday Nov 21, 2014 #

7 AM

Running 48:12 [3] 9.61 km (5:01 / km) +203m 4:32 / km
slept:8.0

IW via a new experimental route linking up Meersbrook, Gleadless, Norfolk Park and the Cholera Monument. Not bad.

Running 5:00 [3] 1.0 km (5:00 / km)

Some extra jogging while I waited for the shower to be vacated.
12 PM

Running 19:57 [2] 4.15 km (4:48 / km) +65m 4:27 / km

HFW before a drive to Bristol.

Thursday Nov 20, 2014 #

7 AM

Running 1:06:12 intensity: (12:55 @2) + (44:01 @3) + (7:04 @4) + (2:12 @5) 13.62 km (4:52 / km) +317m 4:21 / km
ahr:153 max:187 slept:7.0

Nice morning run IW via Eccy and Limb, where I saw a fox and nearly got donked on the head by a massive branch falling from a tree.
4 PM

Running 36:00 intensity: (25:00 @2) + (10:00 @3) + (1:00 @5) 5.5 km (6:33 / km) +89m 6:03 / km

HFW via cemetery for some drills and then some hill sprints (6x8secs), inspired by Thumper's musings. Might have a go at following the hills to flats speed program, let's face it I need it.
C • Absolutely.. 13

Wednesday Nov 19, 2014 #

9 AM

Running 24:43 [2] 5.4 km (4:35 / km) +88m 4:14 / km
slept:9.0

IW. Nowt special.
4 PM

Running 40:11 intensity: (35:11 @2) + (5:00 @4) 8.15 km (4:56 / km) +222m 4:20 / km

HFW via a couple of other hills from the steepest hill in Sheffield thread. Failed to find Kent Road though, will have to revisit.

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