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Training Log Archive: ba-ba

In the 7 days ending Feb 20, 2011:

	activity	#	time	miles		km		+m				load
	Running - Road	3	2:12:50	16.23	(8:11)	26.12	(5:05)	533				327.8
	Orienteering	1	1:24:55	6.03	(14:05)	9.7	(8:45)	440	14 /	20c	70%	254.8
	Other Sport	1	40:00									40.0
	Running Intervals	1	23:20	2.86	(8:10)	4.6	(5:04)	20				93.3
	Warm up/down	2	17:06	1.65	(10:21)	2.66	(6:26)	67				26.8
	Total	5	4:58:11	26.77		43.08		1060	14 /	20c	70%	742.7
averages - sleep:8.1 rhr:49

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Sunday Feb 20, 2011 #

Event: Blackamoor Large Local event

10 AM

Warm up/down 9:39 [2] 1.5 km (6:26 / km) +65m 5:17 / km
ahr:156 max:182 rhr:48 slept:9.0 shoes: Muclaw 333 (3)

Trying to get warm, and fiddling with shoes.

Orienteering (Blackamoor Black) 1:24:55 [3] **** 9.7 km (8:45 / km) +440m 7:08 / km
ahr:166 max:181 spiked:14/20c shoes: Muclaw 333 (3)

Ran: 11.38km, 322m climb, 7:27min/km.

OK, just not great. When I was getting it right it was easy, and felt OK in running, my heart just wasn't fully in it today. Hasty decision from the start saw me head onto the moor, and I didn't have the stones to drop back to the track within sight of the start, so got a bit of extra terrain in!
Main mistakes:
2 - nice and easy bearing well and truly f'd up (too far west). Took me too long to work out what I'd done. 90secs?
11 - Couldn't see the 'crossing point' overprint, but didn't spot the obvious path route anyway (50 secs), had to toe a shoelace (40secs), then stopped thinking and entered the wrong bit of forest (30 secs) - just not thinking!
13 - didn't know which walls were crossable or not, so took it cautious.

I think the reason I felt good running was I wasn't putting much effort in. Found it hard to focus today and it showed.
http://connect.garmin.com/activity/69241485 , will QR when I can scan in.

SYO's new printer needs its magenta looking at.

Saturday Feb 19, 2011 #

Note
slept:9.0

iffy knee and snow = day in the pub.

Friday Feb 18, 2011 #

Other Sport (Football) 40:00 [1]
slept:8.0 shoes: Krapsta Crapstroturf

Played fairly well in attack. Unfortunately I should have been in defense...

Thursday Feb 17, 2011 #

Note
slept:7.0 (rest day)

Felt a few twinges, no time anyway and a bit tired.

Wednesday Feb 16, 2011 #

1 PM

Running - Road 1:02:09 [3] 12.92 km (4:49 / km) +297m 4:19 / km
ahr:154 max:172 slept:6.5 shoes: New Balance M849

4 hour incubation, so whilst E. coli did its thang I strapped on the porno shorts and did mine. Lygate-Gladstone-Crimicar hills, dropped down to Bole Hill road to take in tinker lane on the way back. I was feeling pretty sprightly until this last hill, think I was suffering a bit from lack of food - ravenous by the time I got home!
http://connect.garmin.com/activity/68567307

Need to work on posture up hills (back's doing too much work) and running off the top better. Otherwise, glad to see the avHR dropping towards where it should be.

Tuesday Feb 15, 2011 #

Note

spotted this if anyone fancies something different with their extra bank holiday!

C • I think this should be a Sh... 1

6 PM

Running - Road 33:42 [2] 5.98 km (5:38 / km) +101m 5:12 / km
ahr:153 max:201 rhr:50 slept:8.5 shoes: Adidas Kanadia TR3

Down to Endcliffe and Back home. Knee feelin OK for the last 2 days.

Warm up/down warm up/down 7:27 [1] 1.16 km (6:25 / km) +2m 6:22 / km
ahr:150 max:172 shoes: Adidas Kanadia TR3

wu, some shoddy drills from myself, slippy strides

Running Intervals intervals 23:20 [4] 4.6 km (5:04 / km) +20m 4:58 / km
ahr:167 max:180 shoes: Adidas Kanadia TR3

12x60(60) Jackson Pollock intervals on Endcliffe's premier mud-wrestling venue. Alas there was no-one to indulge us.
Sstarted a bit quicker than the slow pace I intended but managed to keep it up, give or take, throughout without any knee jip. Slipping around a fair bit but feeling OK.

Monday Feb 14, 2011 #

6 PM

Running - Road 36:59 [2] 7.22 km (5:07 / km) +135m 4:41 / km
ahr:149 max:166 slept:8.5 shoes: New Balance M849

Stuck in labs until 5.45 so missed circuits. 'mare of a day as well.
Out for a little run once back to try and perk myself up - it worked! Walkley, top part of Heroes, Crookes, X-Pool, parks. Knee felt OK all day after it flared up last night - but I'm expecting it to come back in an hour or so, must book physio.
Pleasantly surprised to see avhr drop below 150 in a long time!

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