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Training Log Archive: Shminty

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Running9 5:02:24 36.79(8:13) 59.2(5:06)
  Orienteering3 1:06:46 9.09(7:21) 14.63(4:34)
  Strength and Conditioning1 30:00
  Total10 6:39:10 45.88 73.83

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

12 PM

Running 14:25 [2] 2.24 km (6:26 / km)
shoes: Oroc 280 no.3

Running 40:33 [4] 6.89 km (5:53 / km)
shoes: Oroc 280 no.3

British Middle
Leith Hill
10th (12th inc juniors)

Great fun but very scrappy.

Running 5:26 [2] 0.74 km (7:21 / km)
shoes: Oroc 280 no.3

Saturday Jun 11, 2016 #

11 AM

Running 15:40 [2] 3.25 km (4:49 / km)
shoes: Inov8 X-talon 212

Orienteering 15:23 [4] 4.08 km (3:46 / km)
shoes: Inov8 X-Talon 190 no.3

British Sprints
Olympic Park
Heat 2

Good (simple) first half then lost the intensity a bit in the second half - or so it felt. Not so clear on the splits though.

Not sure how you can have one heat 200m/1min shorter than the other two...

Running 13:30 [2] 2.19 km (6:10 / km)
shoes: Brooks Cascadia 5

3 PM

Running 11:28 [2] 2.09 km (5:29 / km)
shoes: Asics

Orienteering 15:05 [5] 3.91 km (3:51 / km)
shoes: Inov8 X-Talon 190 no.3

Final
3rd

Average performance. A few small mistakes. Tried to push hard but still managed to get to the end without feeling like I had given it everything physically. Form may not have returned since achilles comeback just over a year ago but today I was happy to take the bronze.

Interestingly have always performed (and got better results) in British than JK - even if allowing for a slightly stronger field at JK than British. Think looking at my forest/junior races would show a similar pattern. Chance of psychological?

British/JK Sprints
2010 8th/11th
2011 DNS/15th
2012 1st/7th
2013 2nd/ 7th
2014 DNS/DNS
2015 DSQ/DNS
2016 3rd/9th

Running 18:07 [2] 3.2 km (5:40 / km)
shoes: Asics

Friday Jun 10, 2016 #

5 PM

Running 20:07 [2] 3.86 km (5:13 / km)
shoes: Brooks Cascadia 5

Easy from accommodation round Lee Valley

Thursday Jun 9, 2016 #

10 AM

Strength and Conditioning 30:00 [1]

5 PM

Running 4:02 [2] 0.66 km (6:07 / km)
shoes: Brooks Cascadia 5

Orienteering 36:18 [2] 6.64 km (5:28 / km)
shoes: Inov8 X-talon 212

Little Budworth
Dee Summer Evening Event

Cruised round. Map needs some work.

Running 7:49 [2] 1.53 km (5:07 / km)
shoes: Inov8 X-talon 212

Inc 6x10s, feeling good.

Wednesday Jun 8, 2016 #

12 PM

Running 31:06 [2] 6.37 km (4:53 / km)
shoes: Brooks Cascadia 5

Tuesday Jun 7, 2016 #

12 PM

Running 20:57 [2] 4.01 km (5:13 / km)
shoes: Brooks Cascadia 5

5 PM

Running 15:00 [2] 3.06 km (4:54 / km)
shoes: Brooks Cascadia 5

Inc 4x30s

Running 9:00 [5] 3.0 km (3:00 / km)
shoes: Asics

Trafford Grand Prix
3k

Hmmm. Was aiming at 8.40. Ran first lap at right pace then though just maintain this but must have slowed quite quickly and didn't pay attention enough. Felt a bit flat. Got to end and didn't feel tired...

Running 15:06 [2] 2.61 km (5:47 / km)
shoes: Asics

Monday Jun 6, 2016 #

12 PM

Running 1:00:08 [2] 13.5 km (4:27 / km)
shoes: Brooks Cascadia 5

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