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Training Log Archive: Alex M

In the 7 days ending Apr 16, 2011:

activity	#	time	miles		km		+m
Running	4	2:16:52	16.73	(8:11)	26.92	(5:05)	20
Badminton	1	1:00:00
Squash	1	40:00
Orienteering	1	32:36	3.11	(10:30)	5.0	(6:31)	160
Cycling	1	20:00	4.04	(4:57)	6.5	(3:05)
Total	7	4:49:28	23.87		38.42		180

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Saturday Apr 16, 2011 #

8 AM

Cycling 20:00 [1] 6.5 km (3:05 / km)

Cycled down and up to Bramhall park before/after running.

9 AM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: New balance 760

Ran up and down the hill a couple of times, then into start box.

Running race (Parkrun) 21:20 [4] 5.0 km (4:16 / km)
shoes: New balance 760

Haven't been for almost exactly a year, have a=improved a lot over that time so was pretty much guaranteed a PB, could have possibly gone about a minute faster if I had known the course had changed to include more climb at the end and in the middle, so I could have paced myself better round the rest of it. Forgot the barcode too, so didn't get an official result.

C • Haha so you went. But until... 2

12 PM

Badminton 1:00:00 [2]

- Splits

Thursday Apr 14, 2011 #

Squash 40:00 [2]

Wednesday Apr 13, 2011 #

7 PM

Running (Wednesday Run) 45:00 [3] 10.12 km (4:27 / km) +20m 4:24 / km
shoes: New balance 760

From the Gregory's, for once we did the complete loop in fletcher moss, as it usually seems un-necessarily twisty, felt good throughout and would have gone faster, but didn't know which way round the park we were going, so hung back a bit before hand and at the far end.

Tuesday Apr 12, 2011 #

7 PM

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: New balance 760

Out to the other end of the park and back to the track.

Running (Drills) 5:00 [1] 0.2 km (25:00 / km)
shoes: New balance 760

Various drills on the javelin run up, we couldn't do strides after each one because people were throwing things today.

C • You were running on the jav... 4

Running intervals (Efforts) 12:47 [3] 3.2 km (4:00 / km)
shoes: New balance 760

4 x 800m, could feel my legs from the weekend, times were:
3:06
3:10
3:15
3:16

Running intervals (Rests) 10:00 [1] 1.6 km (6:15 / km)
shoes: New balance 760

Slow jog round the track in lane 6 for recovery after each one.

Running (Strides) 45 [2] 0.3 km (2:30 / km)
shoes: New balance 760

3 x 100m strides, did 25m medium, 25 fast, 25 medium, then the last 25 fast.

Sunday Apr 10, 2011 #

12 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Ran out to the start with Craig, then did a lot of drills and running up and down the grass near the start to wake my legs up after yesterday, felt a lot worse than I expected.

Orienteering race (Middle) 32:36 [5] *** 5.0 km (6:31 / km) +160m 5:37 / km
shoes: Inov-8 X-Talons

Felt fine once I was going, small hesitaion on 2 as I did not know where I had come through the denser trees, which were marked as the same as the ones around them, but saw the blue tape hanging from the branch above the control and got it. Then at 10 I was too far right and only spotted the distinct tree when I was parallel with it. In total lost about 1 min due to being off line and not sure exactly which way to turn.

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