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Training Log Archive: daveabrams

In the 7 days ending Nov 22, 2009:

activity	#	time	miles		km		+m
Running	3	2:38:21	17.09	(9:16)	27.5	(5:45)	270
Orienteering	2	1:33:05	13.24	(7:02)	21.3	(4:22)	60
Total	3	4:11:26	30.32	(8:18)	48.8	(5:09)	330

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Sunday Nov 22, 2009 #

Running 9:00 [1] 1.5 km (6:00 / km)
shoes: New Balance M768 2

jog to endcliffe

Orienteering race 50:00 [5] 10.0 km (5:00 / km)
shoes: Walsh PB Ultra Extreme 2

spook relays in a team with bommy t
another quality event with quality maps and courses
3 loops in endcliffe park, endcliffe campus and a 1:1000 bit of endcliffe park mapped by marcus.
was really tired so not running that well. main time loss was due to awful pin punching technique.
think we came ~top 5.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: New Balance M768 2

various warm ups/downs and control collecting

Orienteering race 16:23 [5] 4.5 km (3:38 / km)
shoes: New Balance M768 2

city chase prologue
still feeling crap and ill but decided to give it a go anyway
awful start. didn't read descriptions til I got near number 1 - of course I was on the wrong side of the fence. pretty much the only mistake of the day though. some dick decided to remove some controls so 2 legs were voided as a result. didn't really detract from the quality area and course though. was quicker than I thought

sld=3km

Orienteering race 26:42 [5] 6.8 km (3:56 / km) +60m 3:46 / km
shoes: New Balance M768 2

the chase

as I was in the main pack I decided to do the chase. wasn't expecting to be able to last 4.5km considering I felt knackered after 3km last time. set off with duncan archer and shminty, chasing down a smallish group in front. caught up the small group quite quickly and was with them for most of the course. lots of tricky bits and split levels so had to take an educated guess in a few places. didn't quite have enough at the end but pleased with the result.

Wednesday Nov 18, 2009 #

Note
(sick) (rest day)

woke up this morning with a headache
rapidly turned into a cold. hopefully it will be gone soonish but knowing my shite immune system it'll turn into a chest infection again :(

Tuesday Nov 17, 2009 #

Running 13:00 [2] 3.0 km (4:20 / km) +70m 3:53 / km
shoes: Walsh PB Ultra Extreme 2

to/from hallam for physio testing

Running 28:00 [3] 4.9 km (5:43 / km)
shoes: Walsh PB Ultra Extreme 2

lactate profile
started at 11km/h for 3 mins
then 3 mins at 12km/h up to 3 mins at 17km/h

Running 9:00 [5] 2.25 km (4:00 / km)
shoes: Walsh PB Ultra Extreme 2

vo2 max test - had quite a lot of rest between the two tests which meant i had a bit more to give
started off at 15km/h 1% then went up by 1% gradient every minute. managed 9 mins (compared to 8 the time before last) so pretty happy.
vo2 max of around 73

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

running around trying to find the south end of crookesmoor?

Running 1:04:21 [3] 10.85 km (5:56 / km) +200m 5:26 / km
ahr:158 shoes: Vasque Celerator

night run on strines with danger, gg, OJ, speakey and kris. only had a crappy petzl which was inetresting but still a lot better than kris'.

Monday Nov 16, 2009 #

Note
(rest day)

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