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Training Log Archive: tomtom

In the 7 days ending Feb 29, 2012:

activity	#	time	miles		km		+m	load
Running	11	4:53:30	26.86	(10:56)	43.22	(6:47)	367	174.6
Orienteering	2	1:06:11	7.83	(8:27)	12.6	(5:15)		39.2
Strength and Conditioning	1	40:00						12.0
Total	12	6:39:41	34.68		55.82		367	225.8

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Wednesday Feb 29, 2012 #

4 PM

Running 1:00:00 [3] 6.3 km (9:31 / km)
ahr:140 shoes: Nike Free Run+ 2

Run down to station, 1.7km, 7.5mins
Run to track and warming up, 3km, 27 mins
Warming down, 1km, 10mins
Run back to station, 2.6km, 16mins

6 PM

Running race 10:13 [5] 3.0 km (3:24 / km)
ahr:184 max:192 shoes: Nike Free Run+ 2

3km time trial. Ran strong but messed up pacing by thinking I was running too fast after the first lap so slowed down, but slowed down too much. Was trying to run 80sec laps and then speed up at the end.
..still, it's a pb. (Although I haven't done one of these for a few years)
Definitely capable of taking 30secs of that time.

Lap times (approximate -taken off gps map):
77
86
84
84
85
80
80
37

C • Good Job!! 2

7 PM

Strength and Conditioning 40:00 [2]

Bench press, wrist raises, weighted squats, calf raises, pull ups, med ball raises, body weight squats, press ups, planks, clams.

- Splits

Tuesday Feb 28, 2012 #

5 PM

Running 19:00 [3] 3.14 km (6:03 / km) +31m 5:46 / km
ahr:135 max:160 shoes: Asics Gel Fuji ES

From home to the Canal with Tom, 5mins, 0.9km
End of canal to Kerridge where I left Tom and ran to Gemma's, 14mins, 2.24km

Running intervals 18:00 [4] 4.0 km (4:30 / km) +5m 4:28 / km
ahr:159 max:172 shoes: Asics Gel Fuji ES

Intervals on the canal with Tom. Fairly muddy in places.

6 x 2 min intervals (running over 500m every rep) with 1 minute recovery.

Nice quick session, felt strong and it didn't take much out of me.

6 PM

Running 22:00 [3] 3.54 km (6:13 / km) +41m 5:52 / km
ahr:126 max:140 shoes: Asics Gel Fuji ES

Gemma surpised me when I got to hers by saying I was going running with her! Ran to the end of the village and I was flagging for food so made her turn back!

Monday Feb 27, 2012 #

6 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Adidas Adizero Adios 2

Round the block with Gemma to try out our new bad boy shoes!!!

Sunday Feb 26, 2012 #

Note

Great weekend in the Yorkshire moors, lots of good sessions with Lewis, Alex and Pete. A two and three hour walk thrown in as well =)

8 AM

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 X-Talons (3)

Ran from the yha around the reservoir to meet Sarah at the other end.

Running hills 33:00 [5] 5.5 km (6:00 / km) +240m 4:56 / km
ahr:165 max:194 shoes: Inov8 X-Talons (3)

A Sarah special hill session!
Two sets of 6x1min hill sprints, with 1 min run back down the hill, not letting the heart rate come back down too much.

Felt really strong (once I digested the orange juice) and was getting to the same place every time.

9 AM

Running 22:30 [4] 2.54 km (8:51 / km)
ahr:127 max:159 shoes: Inov8 X-Talons (3)

Terrain Reps at speed planning routes - 4 maps used (JWOC Long, JWOC Sprint, British Sprints, British Middles)

Each rep was around 1 min as fast as possible through terrain while trying to plan a leg, rest was drawing route on plain paper.

Running 9:32 [3] 1.7 km (5:36 / km)
shoes: Inov8 X-Talons (3)

Run back to the YHA.

Saturday Feb 25, 2012 #

8 AM

Running 21:00 [3] 2.8 km (7:30 / km)
ahr:145 max:170 shoes: Inov8 X-Talons (3)

Jog from YHA to reservoir and warming up 1.8km, 15mins
Jog back 1km, 6mins

Orienteering 35:30 [3] 5.0 km (7:06 / km)
ahr:160 max:180 shoes: Inov8 X-Talons (3)

Orienteering trains planned by Pete. Highly enjoyable.

9 AM

Running race 15 [5] 0.1 km (2:30 / km) +50m 43 / km
shoes: Inov8 X-Talons (3)

KING OF THE HILL (DAM!)

C • OHH ASTHMA!!!! 10

6 PM

Running 30:00 [3] 2.0 km (15:00 / km)
shoes: Asics Gel Fuji ES

Warming up around the golf course.

Orienteering race 30:41 [4] 7.6 km (4:02 / km)
shoes: Asics Gel Fuji ES

Awesome orienteering race around a gold course. Ran fast and strong. Got confused by the north arrows because they were diagonal.
Would have won, but for some reason got dq'ed..may be because I missed a control out =p

Thursday Feb 23, 2012 #

11 AM

Running 23:00 [3] 4.8 km (4:47 / km)
shoes: Asics Gel Fuji ES

Hurdsfield loop from home. Very warm and sunny today. Ran in a vest and shorts and was still too warm!

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