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Training Log Archive: Mal

In the 7 days ending Nov 9, 2008:

activity	#	time	miles		km		+m				load
Running	3	2:03:00	14.37	(8:34)	23.12	(5:19)					92.0
S and C	2	1:11:00									55.0
Orienteering	1	1:06:04	5.47	(12:05)	8.8	(7:30)	275	15 /	18c	83%	66.1
Cycling	1	5:00	2.9	(1:43)	4.67	(1:04)					3.0
Total	4	4:25:04	22.73		36.59		275	15 /	18c	83%	216.1
[1-5]	4	4:09:04

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Sunday Nov 9, 2008 #

Orienteering race 1:06:04 [5] *** 8.8 km (7:30 / km) +275m 6:30 / km
spiked:15/18c shoes: walshes a

Birkett Common and Wharton Fell
Brown 6th/37
Winner Steve Birkinshaw 53:28 - 12mins-ish down

Strenuous and cold. Hit most of the controls right which was pleasing but got quite lost-ish at one stage but was able to relocate quickly enough so only lost about 1:30s max. Walked up most of the bigger hills because it was tiring. Feeling drained now so must have been pushing it quite hard

Saturday Nov 8, 2008 #

Running 29:37 [4] 6.41 km (4:37 / km)
shoes: Asic GT-2130

Set out with the intention to try and run my new shoes in...But got a bit carried away with myself and ended up doing a fartlek-y style run on the lamp posts

C • monday 3

Tuesday Nov 4, 2008 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Asic's

Down to the gym and back

Cycling warm up/down 5:00 [1] 2.9 mi (1:43 / mi)
shoes: Asic's

Ver low intensity work

S and C 55:00 [5]
shoes: Asic's

Down at gym really hard sesh worked hard arms a bit tired by the end

Running 44:00 [2] 7.51 km (5:52 / km)
shoes: Asic's

Slow steady run with some guys from the gym

Monday Nov 3, 2008 #

Running 41:23 [2] 7.7 km (5:22 / km)
shoes: Asic's

Gentle jog around Whickham, felt quite tired after the weekend then loosened up towards the end.

http://explore.ordnancesurvey.co.uk/os_routes/show...

S and C 16:00 [0]

Stretched the musles in my lower leg felt good, its been a few weeks since I last did so my claves are still quite tight.

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