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Training Log Archive: srollins

In the 7 days ending Dec 28, 2008:

activity	#	time	miles		km		+m
Running	7	7:54:06	38.21		61.5		2120
Orienteering	2	2:16:02	17.08	(7:58)	27.49	(4:57)	942	24 /	25c	96%
Spinning	2	1:21:27
strength and conditioning	5	1:20:00
Total	7	12:51:35	55.3		88.99		3062	24 /	25c	96%

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Sunday Dec 28, 2008 #

Orienteering race (Longvalley Badge Event) 1:18:40 [4] *** 14.04 km (5:36 / km) +488m 4:46 / km
ahr:157 max:172 spiked:24/25c (injured)

M21L course on Long Valley. Was going well until no. 11 where took bad route that I also executed badly. Ended up in a pile of brambles. Otherwise all good although started to get shin pain about half way round. Pain is from tibialis anterior. Had same on other side 2 weeks ago. Much worse this time and has been painful all afternoon. Have iced and now strapped up and hope that it will settle quickly. Looks like cross training on the cards tomorrow.

Running warm up/down 20:00 [2]

Spinning 43:20 [3]
ahr:103 max:136

strength and conditioning 10:00 [3]

Saturday Dec 27, 2008 #

Running 1:07:00 [3]
ahr:121 max:148

Ran back from Guildford to home.

Friday Dec 26, 2008 #

Orienteering 57:22 [4] *** 8.36 mi (6:52 / mi) +454m 5:52 / mi
ahr:143 max:173

O training on Blackheath and Farley Down with Jez and Dave. Started with trains exercise x 3 then did head to head with Jez - first map memory, then the same course but backwards/forewards. Great morning, really beautiful and cold.

Running 1:19:00 [3] 14.33 km (5:31 / km) +318m 4:58 / km
ahr:125 max:149

Ran from Camberley back home along the backwater valley path. Felt very strange for the first half, I think a little bit low blood sugar, but then seemed to perk up. Achilles aching by end.

strength and conditioning 20:00 [3]

Thursday Dec 25, 2008 #

Running 1:42:40 [3] 18.72 km (5:29 / km) +668m 4:39 / km
ahr:142 max:181

Long run with Dave on Christmas Day morning. Started really well, but my right ankle was sore after about 45 mins. Ache came and went but spoiled what would otherwise have been a great run.

strength and conditioning 10:00 [3]

Wednesday Dec 24, 2008 #

Running hills 50:00 [4]

12 x 44 second hill on Lower star posts. Quite steep so good spring/plyometric session.

Spinning 38:07 [4]
ahr:131 max:155

Spinning session. Felt good and worked hard. Sweated everywhere!

Tuesday Dec 23, 2008 #

Running 48:36 [3] 7.89 km (6:10 / km) +378m 4:58 / km
ahr:113 max:152

Another steady run round Lower star posts. Little bit of a dry throat. Hope it isn't the cold coming back, seems to have lingered for bloody weeks!

strength and conditioning 20:00 [3]

Monday Dec 22, 2008 #

Running 43:00 [3] 5.31 mi (8:06 / mi) +339m 6:45 / mi
ahr:133 max:173

Started as an easy jog but then did 2 efforts, including a mile and a half effort around the Army Personal Fitness Test route.

Running hills 1:03:50 [4] 12.01 km (5:19 / km) +417m 4:32 / km
ahr:132 max:174

Started out again as a steady run but then felt fine so decided to do my hill reps which I would normally have done at this time this week. Did 12 hill reps, although pretty knackered by last 4.

strength and conditioning 20:00 [3]

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