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Training Log Archive: Shminty

In the 7 days ending Feb 1, 2010:

activity	#	time	miles		km		+m
Running	10	5:50:00	45.24	(7:44)	72.8	(4:48)	440
Gym	2	1:55:00
Orienteering	2	1:02:11	5.9	(10:32)	9.5	(6:33)	70
Circuits	1	5:00
Total	11	8:52:11	51.14		82.3		510

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Monday Feb 1, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 55:00 [2]

back squats 6x3 70,75,75
db press/row pull ups 6x3
rollouts/hammies

Sunday Jan 31, 2010 #

11 AM

Running 1:12:00 [3] 15.8 km (4:33 / km) +250m 4:13 / km
shoes: Salomon Slab XT Wings

Opposite way round to last saturday, a few different route choices to protect the ankle. Felt good.

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

11 AM

Running 25:00 [3] 5.5 km (4:33 / km) +30m 4:25 / km
shoes: Spira Striker

Run to Beeley

Orienteering 41:11 [3] 5.5 km (7:29 / km) +70m 7:02 / km
shoes: Inov8 RocLite 315 no.3

Beeley Middle Race
Black 5.1km

Overshot on no.1 then jarred ankle coming out of 6 and again going into 14. It's starting to hurt more when I do it which isn't a good sign. Had to stop for a minute and then decided there was no point pushing it so jogged round the rest. Don't think I'm going to go oing tomorrow, try and let it recover before portugal.

12 PM

Running 32:00 [3] 6.1 km (5:15 / km) +80m 4:55 / km
shoes: Spira Striker

Friday Jan 29, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

10 AM

Running 27:00 [4] 5.0 km (5:24 / km)
shoes: Spira Striker

Testing down at Hallam. Lactate test 11-17km/h. Didn't feel as hard as I expected it to.

Running 6:00 [4] 1.5 km (4:00 / km)
shoes: Spira Striker

Gradually getting harder then suddenly felt as though it was getting easier which was suprising then rob realised the gradient was going down. Basically the machine broke so didn't reach limit. Annoying.

3 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Half squats
Bulgarian squats
opp arm/leg cable
reverse hypers
sb rollouts
sb hammies

Thursday Jan 28, 2010 #

Circuits 5:00 [2]
(rest day)

Wednesday Jan 27, 2010 #

8 AM

Running 31:00 [2] 5.9 km (5:15 / km) +80m 4:55 / km
shoes: Spira Striker

6 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Salomon Slab XT Wings

Orienteering 21:00 [4] 4.0 km (5:15 / km)
shoes: Salomon Slab XT Wings

Sprint O round hallam and hospital at SYO club night.
2.7km

A lot better area than I was expecting especially round the hospital/uni bit.

Tuesday Jan 26, 2010 #

6 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Spira Striker

Running 37:00 [4] 9.0 km (4:07 / km)
shoes: Spira Striker

6x1.5km intervals on carlisle street with danger, ash, gg, john and cfd.

Did 5mins plus minus about 5 secs. About 75-90secs recovery. About 3.20 min/km so roughly the same pace I was running at the EIS last week for km reps.

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