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Training Log Archive: Mal

In the 7 days ending Oct 10, 2011:

activity	#	time	miles		km		+m	load
Running	3	2:15:43	16.13	(8:25)	25.96	(5:14)	467	118.5
Orienteering	1	1:13:44	4.85	(15:12)	7.81	(9:26)	354	72.1
S and C	3	53:10	2.64	(20:08)	4.25	(12:31)		40.3
Total	4	4:22:37	23.62	(11:07)	38.02	(6:54)	821	230.9

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Monday Oct 10, 2011 #

Running warm up/down 11:00 [3] 1.6 km (6:52 / km)
shoes: Asic's GT-2150

Down to Weston park via Goodwin to pick the kit up
Then on to the Octagon for a lecture :/

S and C 31:15 [3] 2.0 km (15:38 / km)
shoes: Asic's GT-2150

Drills with some of the gang

Sunday Oct 9, 2011 #

Event: EBOR Regional Event & UK Cup Final

Orienteering warm up/down 8:10 [3] 1.01 km (8:05 / km) +35m 6:54 / km
shoes: Inov-8 X-Talons

Jog then a few drills then a couple of strides

Orienteering race 1:05:34 [5] 6.8 km (9:39 / km) +319m 7:49 / km
shoes: Inov-8 X-Talons

FCC final M20E 1st XD
Decent enough run but not clean, beat Tom by 3mins and Treb by 4mins though so pretty pleased regardless. Got to make sure I do it next year now. Got second in the overall competition too behind Treb and ahead of Tom. Was surprised by how technical the area was but it was still pretty grotty although not too bad.

ShUOC 1,2 in the overall though

Real distance 7.73km (8:30mins/km)

C • Well done, you just need a ... 2

Saturday Oct 8, 2011 #

Note
(sick) (rest day)

Bit ill save myself for tomorrow

Friday Oct 7, 2011 #

Note
(rest day)

Just feeling a bit tired, taking it easy beofre the weekend

Thursday Oct 6, 2011 #

Running warm up/down 29:30 [3] 5.2 km (5:40 / km) +93m 5:12 / km
ahr:145 shoes: Asic's GT-2150

Down to Endcliffe Park from Uni
Back home afterwards

S and C 9:30 [2] 0.75 km (12:40 / km)
ahr:110 shoes: Asic's GT-2150

Just a few drills to loosen up

Running 12:00 [3] 2.0 km (6:00 / km) +42m 5:26 / km
ahr:150 shoes: Asic's GT-2150

4*30s strides with 90s recovery then a gentle jog upto the second field in Bingham

Running hills 29:33 [5] 6.19 km (4:46 / km) +192m 4:08 / km
ahr:148 shoes: Asic's GT-2150

Elle's session
6*Bingham Hill in 2:40, 2:50, 2:57, 2:55, 2:52, 2:51. My first rep was obviously too fast so it would have been better to hold back by 10s.
Recovery was ~2mins jog back down the hill, really good session though and wasnice to run in the rain again for a bit

Wednesday Oct 5, 2011 #

Note
(rest day)

Took a day off :)

Tuesday Oct 4, 2011 #

Running warm up/down 29:40 [3] 5.22 km (5:41 / km) +88m 5:14 / km
ahr:134 shoes: Asic's GT-2150

Jog down to Endcliffe park via Goodwin
Jog back home via Broomhill

S and C 12:25 [2] 1.5 km (8:17 / km)
ahr:134 shoes: Asic's GT-2150

Some drills then strides
Then some strides after the session with Anwen

Running intervals (Threshold) 8:00 [4] 2.15 km (3:43 / km) +25m 3:31 / km
ahr:175 shoes: Asic's GT-2150

8minute threshold effort felt pretty decent on it and managed to hold my heart rate in the 173-178 window pretty well

Running intervals 16:00 [5] 3.6 km (4:27 / km) +27m 4:17 / km
ahr:168 shoes: Asic's GT-2150

First proper interval session of the season did:
4*(90,30,60,60)
Felt good but quite tired on the last one

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