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Training Log Archive: CharlWard

In the 7 days ending Nov 23, 2009:

activity	#	time	miles		km		+m
Orienteering	3	1:41:16	11.0	(9:12)	17.71	(5:43)	105
Netball	2	1:10:00
Running	3	44:59	5.62	(8:00)	9.04	(4:59)
Warm Up/Down	2	30:45	1.55		2.5
Core Strength	1	30:00
Circuits	1	20:00
Total	6	4:57:00	18.18		29.25		105

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Monday Nov 23, 2009 #

Netball 50:00 [3]

School

Running 14:10 [3] 2.55 km (5:33 / km)

Jog to the westwood and back from the exercise :)

Orienteering 13:27 [3] 2.8 km (4:48 / km) +25m 4:36 / km

Course on the Westwood.. me and dad did alternate legs :)

Orienteering 8:00 [3] 1.3 km (6:09 / km)

Compass exercise in the school grounds.

Running 10:30 [2] 1.75 km (6:00 / km)

Collecting controls :)

Running 1:25 [2] 0.2 km (7:05 / km)

Two 'fast punching' exercsies..

Warm Up/Down 10:00 [1]

Two warm-up exercsies in the gym.

Sunday Nov 22, 2009 #

Orienteering 23:09 [5] 3.5 km (6:37 / km) +60m 6:06 / km

British Schools - G12
Did a total of 4.5km (5m 10s/km).. Managed to slow through the sand dunes, and then run fast in the rest as it was easy :) Thought the dunes were perhaps a little hard for light green?
Had a great run though, and won by just over 2minutes, so i am well happy :D

Running 5:15 [2] 0.92 km (5:42 / km)

Jog around bits of the car park and stuff :)

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: British Schools Champs 09

Orienteering 22:09 [4] 4.21 km (5:16 / km)

ShuOC Prologue..
Went okish, made a few large mistakes though.. Was relatively happy :)

Orienteering 24:31 [4] 4.7 km (5:13 / km) +20m 5:06 / km

ShuOC Chase..
Thought this went a bit better than the prologue, although had to wait about 30seconds at one contorl because people were fighting over it!!
I think i was 6th woman overall, so thats was pleasing :)

Orienteering 10:00 [2] 1.2 km (8:20 / km)

Jog and stretches,

Friday Nov 20, 2009 #

Netball 20:00 [2]

Staff vs Students charity match for Children in Need.
Some of the teachers are beasts so it was tricky :P Lost 10-9.

Was dressed as Hermione from Harry Potter.. and i thought i looked pretty good ;)

Thursday Nov 19, 2009 #

Circuits 20:00 [3]

School PE

Core Strength 30:00 [3]

In the living room after school :)

Wednesday Nov 18, 2009 #

Running race 5:49 [5] 1.62 km (3:35 / km)

Mile Time-trial at track night :)
Really pleased with my time as it is a 20second improvment on my first mile.. Was helped by dad pacing me around aswell.. soo thanks dad!

Running 3:02 [3] 0.8 km (3:47 / km)

Warm up reps before the mile: 4 x 200m at a 3/4ish pace :)
100m jogging rest between each.
1st: 45s
2nd: 46s
3rd: 45s
4th: 46s

Running 2:38 [4] 0.8 km (3:17 / km)

Warm down reps after the mile: 4 x 200m again :)
100m jogging rest between each.
1st: 40s
2nd: 42s
3rd: 40s
4th: 36s

Warm Up/Down 10:45 [2] 2.0 km (5:23 / km)

0.8km warm up before the initial 200's.
1.2km warm down after everything.

Warm Up/Down 10:00 [3] 0.5 km (20:00 / km)

Strides and stretches at warm up.

Running 2:10 [2] 0.4 km (5:25 / km)

Straight after the mile to keep legs moving :)

Tuesday Nov 17, 2009 #

Note

Helped at the Year6 Festival of Sport thing at school from 3.30 till 5.30 and then went to help elley with her Head Girl Speech.

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