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Training Log Archive: Whitesheep

In the 7 days ending Dec 3, 2012:

activity # timemileskm+mload
  Road running2 1:36:00 10.87(8:50) 17.5(5:29)42.0
  Orienteering1 1:17:50 6.28(12:24) 10.1(7:42) 11031.1
  Orienteering (night)1 55:13 4.72(11:42) 7.6(7:16) 11036.7
  Off-road running3 47:30 4.66(10:12) 7.5(6:20)9.5
  Running drills1 20:0011.0
  Total5 4:56:33 26.53 42.7 220130.3

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Monday Dec 3, 2012 #

Note
(rest day)

So tight hamstrings glutes. I think that's telling me (a) 2x drills, 1x track and 2x terrain runs is too much for one week, but (b) the drills are probably good for me.

Sunday Dec 2, 2012 #

12 PM

Orienteering 1:17:50 [2] 10.1 km (7:42 / km) +110m 7:18 / km
shoes: Salomon XA

OK Nuts trophy
Woke up with reet tight hamstrings/glutes, which didn't loosen off with a warm-up. So jogged round.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon XA

Saturday Dec 1, 2012 #

5 PM

Orienteering (night) race 55:13 intensity: (30:00 @3) + (25:13 @4) 7.6 km (7:16 / km) +110m 6:47 / km
shoes: Icebug

Southern night champs
Very nice run, mostly v accurate. Conservative and steady, maybe too much so at times.
Only major error was #8 where I ploughed on despite not being totally sure when I crossed the open area. Silly really.

Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug

Friday Nov 30, 2012 #

7 AM

Running drills 20:00 [3]
shoes: inov8 roclite 285

really had to drag myself out into the cold. also had to defrost my shoes before they would go on!

Off-road running warm up/down 17:30 [1] 3.0 km (5:50 / km)
shoes: inov8 roclite 285

Wednesday Nov 28, 2012 #

7 PM

Road running 37:30 [1] 7.0 km (5:21 / km)
shoes: Asics 2160 (ii)

HFW via train

Tuesday Nov 27, 2012 #

7 PM

Road running intervals 28:30 [5] 6.0 km (4:45 / km)
ahr:175 max:186 shoes: Asics Hyperspeed (i)

Track reps - 8x600m at crystal palace
Ran 200m at 3k pace then 400m at 5k pace for each rep. 200m recoveries. Tentatively planned 10 but called it a day after 8 when the quality started to drop off.
Times: 2:05, 04, 05, 04, 09, 08, 07, 09.
(reps 5 & 6 artificially long due to getting forced wide by the sprinters, didn't really start to slow until 7 and 8)

Pleased with those times, mcmillan says 2:05s are right for a 2:55 marathon and if that really is 3k-5k pace then I should be able to manage low 18s for a fast 5k. Good place to start.

Road running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Hyperspeed (i)

included a fair bit of walking and stretching

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